Jet Lag Solutions That Actually Work: My Quick Guide
If you are like me you get a pretty bad Jet lag. So I did some research to find out what I can do to prevent it. I would like to share what I have found out and what I definitely will try on my next long haul flight.
Shift Your Schedule Before You Fly
If you have the possibility, you can gradually adjust your sleep-wake times. This helps your body clock start syncing before you travel.
How to do it:
- Flying east (e.g., New York → London): Go to bed 30–60 minutes earlier each night for 3–4 days before departure.
- Flying west (e.g., London → Los Angeles): Stay up 30–60 minutes later each night.
Apparently even a small shift can make a noticeable difference.
Use Light Exposure Strategically
Light is the most powerful cue for resetting your internal clock. During your flight definitely take a sleep mask with you to make everything dark for a better sleep. But not only that you can even help your body with smart light exposure to get used to the new time zone faster.
If flying east (earlier time zone):
- Get morning sunlight as soon as you arrive.
- Avoid bright light in the evening.
If flying west (later time zone):
- Get afternoon and evening light exposure.
- Avoid early-morning light until your body adjusts.
Tip: Use a light therapy lamp or a jet lag app (like Timeshifter) to plan exposure precisely.
Take Melatonin (Correctly!)
Taking Melatonin can really help your Body with the jetlag. It can cue your body to sleep at the “right” local time.
Dosage & timing:
- Eastward flights: 0.5–3 mg about 1–2 hours before local bedtime for 2–4 nights after arrival.
- Westward flights: Usually not needed but can help if you’re waking too early.
Go low-dose — more isn’t better and can backfire.
Hydrate — and Watch Alcohol & Caffeine
If you are dehydrated it can worsen the jet lag symptoms. Try to drink enough water before, during and after your flight also stay away from too much coffee, this can dehydrate you even more.
A lot of people me included like to drink a glass of Wine or a Beer before or during the flight. That alcohol isn’t the best choice for a relaxing sleep is very well known. But did you also know that excessive alcohol consumption can also dehydrate you?
So I would say treat yourself to one glass but then better switch to water or tea.
Move and Stretch
If you have a night flight you can try to go to the gym during the day to power yourself out and by sleepy. But just doing some mild exercise like walking or yoga boosts your circulation, fights stiffness, and helps reset your body clock.
Time Your Meals
Eating on the local schedule can help you to anchor your circadian rhythm. This means try to eat meals at the local time as soon as you arrive. If you get hungry in between eat some snacks. Also avoid heavy meals close to bedtime, especially after eastward travel.
Nap Smart
Taking short naps (20–30 minutes) can ease your fatigue without delaying adjustment. But try to avoid long daytime naps (>1 hour) in the new time zone.
✈️ Bonus: In-Flight Tips
- Set your watch or phone to destination time as soon as you board.
- If it’s nighttime at your destination, try to sleep; if it’s daytime, stay awake.
- Eye masks and earplugs help block unwanted light/noise.
Do you have more tips on how you cure your Jetlag? Please leave them in the comments below!
And if you want to read more about Tips around Traveling here I have a full section for you.