14 Tips To Get Rid Of The Dreaded Jet Lag

If there’s one thing that comes up frequently among travelers, it’s the dreaded jet lag and how it can affect the first few days of a trip. But if you’re like me, you’re one of the lucky ones who’ve never actually experienced jet lag. The reason: just follow these 14 tips, and you too can bid goodbye to this annoying side effect!

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But what is jet lag?

Simply put, jet lag is an extreme fatigue, loss of focus, digestive problems or other physical effects that often arise when you take a long-haul flight and cross different time zones, disrupting your circadian rhythm or internal clock.

Imagine taking a flight at 8am and arriving 10 hours later, and it’s still 8am. It’s slightly confusing and disturbing for our brains and bodies, which don’t know how to assimilate such information.

But don’t worry, if you follow these 14 easy tips, you can forget about lost days and endless naps spent recovering and make the most of your vacation from day one.

Tips to tackle jet lag

1. Stay hydrated

Preferably water, of course! So why is this my first tip? Quite simply because I think it’s the most important of all, and one that’s often overlooked because people don’t want to use the airplane’s lavatory too much, or just forget about it. And let’s be honest, who thinks about staying hydrated if they don’t have a bottle or a drink in front of them? Not me, that’s for sure.

And that’s a big mistake, as airplanes have very dry air and low humidity levels, which can quickly cause headaches and dehydration if you don’t drink a single drop, so do yourself a favor and not only before but also on board, drink plenty of water.

Pro tip: bring a reusable water bottle with you and don’t forget to refill it at one of the water fountains so you always have that extra drink when you need it.

2. Avoid caffeinated drinks or alcohol

I’m sorry to say this to our caffeine lovers who can’t get through a day without their 5 cups of their favorite beverage, but caffeine isn’t the best recommended choice if you’re planning to take a long haul flight.

Firstly, because you remember those bathroom trips you’d like to keep to a minimum, well, with coffee, you can double them. But also because caffeine can be quite the stimulant, so if your flight lands at night, it’s not the best option if you want to get to bed before dawn, just saying.

Regarding alcohol, the most important factor is dehydration, which will be heightened by altitude. Plus, let’s not forget that while a drink is acceptable, being drunk is, however, rude and uncomfortable for other passengers.

Don’t want to be that passenger? Click here to check out my 25 tips on how to be a good air traveler!

3. Get plenty of rest before your vacation

Yes, yes, I know it’s easier said than done, but the best way to prepare for your future vacation and avoid jet lag and its nasty effects is to get plenty of rest before you even board your flight.

Plus, if you start your journey already having to catch up on some zzz’s, it’ll be harder to enjoy exploring your destination. Not to mention that sleep is also an essential factor in avoiding stress and mental health issues.

So try to be well rested before embarking on your next adventure by going to bed at the same time every night, for example.

4. Sleep on the plane

As sleepiness can be one of the effects of jet lag, one of the best ways to counter it is to sleep whenever you can, and above all by following a simple rule: if it’s night where you’re traveling, try to sleep; if it’s not, try to stay awake by watching a movie, reading…, this way, you’re already adapting to the time zone you’re heading for.

If you have trouble in finding sleep, try meditating, putting on a boring movie or listening to a relaxing podcast, whatever helps you fall asleep for a few hours.

5. Travel comfortably

Opting for a comfy, casual wardrobe, such as loose-fitting tops, a sweatshirt, leggings or sweatpants will not only make you feel more comfortable when on board, but will also make it easier to sleep, because I don’t know if you’ve ever tried it, but I guarantee that falling asleep in tight jeans is almost impossible and far from the best experience you’d wish for.

And for even more comfort, don’t forget your travel pillow, earplugs, sleep mask, favorite teddy bear…, all travel accessories really, as long as they help you have a stress-free, relaxing flight.

6. Stay active

But what if it’s daylight at your destination, and you want to stay awake but in-flight entertainment doesn’t do the trick anymore?

Your best bet: get up and stretch your legs, then go to the bathroom to splash some water on your face until the drowsiness wears off.

It’s also a good idea to stretch a little after you’ve slept, or right before landing, to wake up your brain and body.

7. Take your share of vitamins

Fighting jet lag by sleeping and staying hydrated is all well and good, but sometimes, no matter how many hours of sleep you’ve had, you can still feel a little tired or low on energy, and this is often due to a lack of vitamins.

So, before you go on vacation, why not check if you’re lacking something specific and take your share of vitamins or supplements in advance?

And for those who suffer from insomnia or have trouble falling asleep abroad, you can always try taking melatonin supplements.

Don’t forget to always consult your doctor before taking any supplements.

8. Try to avoid greasy food

In-flight meals aren’t really that good, let’s be honest. Of all the companies I’ve flown with, I’d say that two or three had decent or good meals, which isn’t much.

So if you still want to fill your stomach before boarding, I’d advise you to eat a little beforehand, but be careful and try to avoid greasy foods, as this can lead to digestive problems, leading in turn to no rest.

9. Explore as soon as you land or book an evening flight

It really depends on what you prefer: if I can, I like to catch an evening flight so I can go directly to my accommodation from the airport, grab a quick dinner and catch some zzz’s straight afterwards. But if that’s not possible, I do the opposite: I book a flight that lands in the late morning or early afternoon, and start exploring as soon as I land.

Not only does the fresh air works wonders against jet lag, but by walking around for a few hours, I’m sure to tire myself out to the maximum and fall asleep as soon as my head hits the pillow.

10. Be careful with naps

There’s one thing you absolutely must avoid once you’ve checked into your hostel/hotel… and that’s succumbing to the temptation to fall into the arms of Morpheus and take a nap.

Here’s what you should do: check in, drop your bag and leave immediately. Don’t lie down to see if the bed is soft and firm, otherwise you’re doomed.

If you really really need a nap, and are strong enough not to delay the alarm and go back to sleep, you can take a quick nap: between 15-30mn, no more!

11. Grab an early dinner

Done with your exploration of the city and starting to feel the first signs of tiredness?

Time for a nice dinner!

What I like to do, especially if I’m starting to feel hungry and know it won’t be long before I go to bed, is to have dinner at 6pm or at least before 8pm on the first day to give myself time for a digestive walk and then return to my accommodation for a hot shower before calling it a night.

12. Go to bed early

I’m what you might call a night owl, so going to bed even before midnight can be pretty hard for me, but when I’m traveling for long hours, I kind of break my own rule and tend to go to bed early, at least for the first night.

To get the most out of your trip, I’d say that a good, quality sleep is essential and that’s why I recommend trying to turn off the lights at 10pm or before 11pm to feel fresh and relaxed the next day.

If you’re really tired after your long haul flight, there’s nothing to stop you going to bed even earlier, no judgment here!

13. Wake up at normal times

The best way to tackle jet lag is to adjust to your new time zone. Even if you feel a little tired after 8 hours of sleep, try not to oversleep, but instead get some light exposure and move around, which will help you regulate your disrupted circadian rhythm and not lose a day of fun adventures in the process, unless what you wanted from your vacation was only to sleep.

Remember, too, that if you experience jet lag, it’s only temporary.

14. Don’t plan everything

This is always one of my top tips: be flexible! This is especially true if you’re jet lagged. So take it easy for the first few days, and don’t cram your schedule full of tiring activities one after the other.

Take the time to enjoy where you are and what you’re experiencing. One activity or place a day is enough if you’re still feeling tired!

Jet lag, although dreaded and annoying, is part of traveling, but if you follow these tips, it won’t ruin your trip anymore!

Any other advice for fellow travelers who want to avoid or cope with jet lag? Leave them in the comments!

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