Travel

How to avoid jet lag?

Alex Walia

November 26, 2025

2 Min Read

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That’s a fantastic question, but it’s one that doesn’t have a single, definitive answer. To avoid (or reduce) jet lag, plan before, during, and after your trip. Here are the best proven tips:

🌍 Before You Travel

1. Gradually shift your sleep schedule
   • If flying east (day gets shorter): go to bed earlier by 15–30 mins a day.
   • If flying west (day gets longer): go to bed later by 15–30 mins a day.
2. Stay well-rested
   • Don’t start your trip already tired.
   • Get good sleep 2–3 days before departure.
3. Choose your flight wisely
   • Overnight flights may help you sleep according to your destination’s night.

✈️ During the Flight

1. Set your watch to destination time
   • Start acting like you’re already in the new time zone.
2. Stay hydrated
   • Drink water; avoid alcohol, soda, and too much caffeine.
3. Sleep or stay awake based on destination time
   • If it’s nighttime there → try to sleep.
   • If it’s daytime → stay awake, walk around, stretch.
4. Keep comfortable
   • Wear comfy clothes, use earplugs/eye masks to sleep.

🕑 After You Arrive

1. Try to follow local time right away
   • Eat, sleep, and go outside according to local schedule.
2. Get sunlight exposure
   • Morning sunlight helps when flying east.
   • Afternoon/evening sunlight helps when flying west.
3. Short nap if needed
   • Limit to 20–30 minutes, avoid long naps.
4. Stay active
   • Light exercise helps reset your body clock.

💊 Optional: Melatonin

• Can help adjust sleep cycle.
• Use 0.5–3 mg about 1 hour before desired sleep (consult a doctor if unsure).
• Better for eastward travel.

🔁 East vs. West Quick Guide