Wide awake at 2 a.m. in a hotel room across the world on your first night of vacation? Then barely able to keep your eyes open at 11 a.m. on your first day back home? Yep — those are the brutal effects of jet lag. But here’s the good news: it doesn’t have to happen to you.
Today, I’m sharing a step-by-step guide to beating jet lag in just one day. These are the exact strategies I use myself — and they work. Time zone changes don’t have to ruin the start of your trip or leave you dragging through your first week back home. Here are my top tips to stay on top of jet lag:
- Plan ahead. Start by checking the time difference between your current location and your destination. A few days before your trip, begin adjusting your sleep schedule by 30-minute increments — either earlier or later, depending on where you’re headed. Easing into the new time zone before you arrive can make a big difference.
- Strategize your travel day. Create a plan for when you’ll rest and when you’ll stay awake during your travel day based on your destination’s time zone. If you’re flying overnight, decide whether you should sleep for the whole flight or just part of it (i.e., the first half) to better align with your new schedule.
- Pack for success. If you plan to sleep on the plane, bring the essentials:
- Comfy clothes
- An eye mask
- Noise-canceling headphones
- A neck pillow
- Any other items that help you relax and stay asleep
Need to stay awake instead? Load up on movies, podcasts, games, or a great book to keep your brain engaged.
- Switch your clock early. As soon as you board the plane, change your watch or phone to your destination’s time zone. This mental shift helps you start thinking and acting like you’re already there. If your smartwatch doesn’t allow manual time changes, use a World Clock app for reference.
- Stay active on arrival. Once you arrive, get moving and get some sunlight! Fresh air and natural light signal your body to stay awake. Can’t go outside? Hit the hotel gym, explore a local café, hang out with friends or family, or stroll around a mall or indoor space. The key is to avoid lying down and dozing off too early. This rule also applies if you have a long layover. Move around, stay busy and avoid napping.
- Give yourself grace. Even with the best planning, it may still take a day to fully adjust and that’s okay. Be patient with yourself. A little grace and flexibility go a long way and you’ll be back in sync before you know it.
Jet lag doesn’t have to be part of your travel story. With a little prep and intention, you can enjoy every hour of your trip from the moment you land.
Real World Example
I recently traveled from Colorado, USA to France, which is 8 hours ahead. I utilized these strategies and was able to adjust quickly after both travel days.
Traveling 8 hours ahead:
- 8:20pm Colorado/4:20am France – Plane departed from Colorado. I slept for about 5-6 hours in the middle of the 10-hour flight.
- 6:05am/2:05pm – Arrived in Germany. I walked around in the airport to stay awake and fortunately my layover was brief.
- 7:40am/3:40pm – Departed from Germany. I did not sleep on the short flight.
- 9:10am/5:10pm – Arrived in France. I took a shuttle to my hotel and checked in. After unpacking, I took a long walk around the neighborhood and enjoyed a leisurely dinner at an outdoor café. I did not get back to my hotel until 9:30pm local time.
- 2pm/10pm – I got into bed and read a book. I did not watch TV as I didn’t want to be overstimulated.
- 4pm/12am – I fell asleep.
- NEXT DAY 12:30am/8:30am – I woke up and felt well refreshed for my first day of vacation!
Traveling 8 hours behind: I traveled home 8 days later, when I was already adjusted to the new time zone.
- 7:30pm Colorado/3:30am France – I woke up to finish packing and I traveled to the airport. I had gotten about 6 hours of sleep.
- 10:05pm/6:05am – Departed from France. I dozed on and off during this short flight.
- 11:50pm/7:50am – Arrived in Germany. I had a 3.5-hour layover and spent time in one of the airline’s lounges. At about 9:30am I started getting very tired, so I left the lounge and walked around the airport until it was time to board my flight.
- 3:20am/11:20am – Departed from Germany. I tried to sleep for only the first half of the 11-hour flight and got about 5 hours of sleep. After that, I watched movies, played games and ate meals to keep myself awake during normal daytime hours in Colorado.
- 1:40pm/9:40pm – Arrived in Colorado. I spent the rest of the day either outside or doing chores inside, focusing on tasks that required low mental effort but forced me to move my body. My goal was to stay awake until 8pm. By 6:30pm it was difficult to keep my eyes open and I intentionally did not sit down or relax.
- 8pm/4am – I got into bed and immediately fell asleep.
- NEXT DAY 4:50am/12:50pm – I woke up and felt well refreshed. I was able to stay awake that day until 8:30pm and was back to my normal schedule.