Jet lag can turn an exciting trip into a sleepy blur. Whether you are flying across continents or just a few time zones, your body clock can struggle to adjust to the new schedule, leaving you tired, groggy, and out of sync. The good news is that with the right preparation and recovery habits, you can minimize jet lag and get back to feeling your best faster. Here is how to prevent and recover from jet lag like a pro traveler.
How to Avoid Jet Lag (Before & During Your Flight)
1. Adjust Your Sleep Schedule Early
- 3–4 days before flying, start shifting your sleep and wake-up time closer to your destination’s time zone.
- Flying east → sleep earlier each night.
- Flying west → sleep later each night.
2. Stay Hydrated
- Drink plenty of water before, during, and after your flight.
- Avoid alcohol, coffee, and sugary drinks, as they dehydrate you and worsen jet lag.
3. Choose Flight Timing Wisely
- If possible, arrive in the afternoon or evening so you can stay awake until local bedtime.
- Avoid flights that land early in the morning unless you can nap lightly upon arrival.
4. Sleep on the Plane (or Stay Awake) Strategically
- For eastward flights (to earlier time zones), try to sleep on the plane.
- For westward flights (to later time zones), try to stay awake until you land.
5. Use Light Exposure to Your Advantage
- Natural light is your body’s best tool to reset your internal clock.
- Get morning sunlight if you flew east.
- Get afternoon/evening sunlight if you flew west.
- Avoid bright screens before sleeping in your new time zone.
6. Move Around
- Walk or stretch during long flights to improve circulation and help your body adjust faster.
7. Consider Melatonin (Optional)
- A small dose of melatonin (0.5–3 mg) before local bedtime can help your body adjust to the new schedule.
- Best used for eastward flights crossing 5+ time zones.
How to Recover from Jet Lag (After Arrival)
1. Follow the Local Schedule Immediately
- Eat, sleep, and do activities according to local time, not your home time.
2. Spend Time Outdoors
- Sunlight helps your body adjust naturally.
- Even 20–30 minutes of morning or afternoon light can make a big difference.
3. Take Short Naps (If Needed)
- If you’re exhausted, nap no longer than 20–30 minutes.
- Longer naps can make it harder to sleep at night.
4. Eat Light and Healthy
- Choose easily digestible foods, especially on arrival day.
- Avoid heavy or oily meals before bedtime.
5. Stay Active During the Day
- Light exercise (like walking or yoga) helps fight fatigue and promotes better nighttime sleep.
6. Use Sleep Aids Sparingly
- If you struggle to sleep, short-term use of melatonin or herbal sleep aids can help.
- Avoid strong sleeping pills unless prescribed.
Avoid Buying the Wrong Data Plan by Using Eskimo eSIM
Sometimes after landing and feeling jet-lagged, it becomes harder to think clearly and we might make wrong decisions, such as buying a SIM card right after arrival. Because we are tired and need to convert foreign currency, we might not realize that the SIM card we bought is actually more expensive compared to using an eSIM, which starts from just $1.5 per GB. To avoid this, you can check out Eskimo eSIM, which offers global data plan (usable in 109 countries), continental data plans, and country-only data plans.
FAQs
How long does jet lag usually last?
Jet lag can last anywhere from a few days to a week, depending on how many time zones you crossed and your personal sleep habits. Generally, your body adjusts by about one time zone per day.
Does age affect how badly you experience jet lag?
Yes, older travelers often experience stronger or longer-lasting jet lag symptoms because the body’s internal clock becomes less flexible with age. Younger travelers tend to recover more quickly.
Can certain foods or drinks help reduce jet lag?
Yes, foods rich in magnesium, protein, and complex carbohydrates can support better sleep and energy. Herbal teas like chamomile or peppermint may also help you relax before bedtime.
Is it better to take a daytime or overnight flight to reduce jet lag?
Overnight flights are often better for eastward travel since you can sleep and arrive in the morning, while daytime flights are easier for westward routes, helping you stay awake until evening.
