How to Beat Jet Lag and Enjoy Your Trip from Day One

You’ve planned the trip, booked the flights, packed the bags—and then jet lag shows up to ruin the party. Nothing quite kills the excitement of arriving somewhere new like being wide awake at 3am or crashing face-first into your lunch.

But jet lag doesn’t have to take over the first few days of your holiday. With a few smart habits (and a little planning), you can help your body adjust faster and actually enjoy your trip from day one. Here’s how to beat jet lag and feel like a functioning human—no matter how many time zones you’ve crossed.

1. Start Adjusting Before You Fly

The earlier you prep your body, the smoother the transition. A few days before your flight, try shifting your sleep and meal times closer to your destination’s time zone. Even an hour earlier or later can make a difference.

If you're flying east, start going to bed earlier. If you're heading west, stay up a bit later. It's not about overhauling your schedule—just nudging it in the right direction.

2. Choose the Right Flight Times (If You Can)

If you haven’t booked your flight yet, timing matters. Aim to arrive in the late afternoon or early evening so you can settle in and go to bed close to the local bedtime. Overnight flights are your friend, especially when heading east—they give you a chance to sleep en route and land ready to start the day.

If the timing works, try to stay awake for the full flight when you’re meant to be adjusting forward. It’s rough, but it helps.

3. Sleep (Smartly) on the Plane

In-flight sleep is easier said than done—but if you set yourself up right, you’ll have a better shot. Bring a proper neck pillow, an eye mask, and some noise-blocking earplugs or headphones.

Skip the inflight entertainment marathon and avoid caffeine or alcohol. If you really want to reset your clock, talk to your doctor about using melatonin to help you fall asleep at the right time.

Pro tip: Pack a Snug Travel Pillow  and a Noise-Cancelling Travel Earplug Set for better sleep in the sky—they’ll make more of a difference than you think.

4. Get Sunlight as Soon as You Land

Light is your body’s internal clock reset button. Getting outside and into natural light as soon as possible tells your brain what time it is—literally.

Take a walk, eat breakfast outdoors, or just sit on a bench in the sun. If it’s morning where you land, light helps keep you awake. If it’s evening, dim things down to help wind your body down.

5. Stay Hydrated, Skip the Booze

It’s tempting to have a celebratory drink on the flight—but resist. Alcohol and caffeine both mess with your sleep and leave you more dehydrated, which only makes jet lag worse.

Instead, drink loads of water before, during, and after your flight. Bring your own refillable bottle and sip consistently. Cabin air is bone dry, and your body needs that hydration to function properly when everything else is out of whack.

6. Eat Light and at Local Mealtimes

Big, heavy meals when your digestion is still set to your home time zone? Not ideal. Instead, eat light meals and try to stick to your new destination’s eating schedule, even if your appetite is lagging behind.

This helps your digestive system adjust, and gives your energy levels a more natural rhythm. Local bakeries and fresh fruit make this easy (and tasty).

7. Move Your Body (Gently)

Sitting still for 10+ hours doesn’t do your circulation—or your mood—any favours. Try light stretching at the airport or go for a walk soon after landing. A short yoga flow in your hotel room can also work wonders.

Exercise helps wake up your body and fight fatigue, but don’t go too hard. A full-blown HIIT session might backfire if you’re already running on empty.

8. Use Tools That Actually Help

A few small accessories can make a huge difference. Eye masks and earplugs help you sleep whenever and wherever you need to. Melatonin (check with your doctor) can help nudge your internal clock, and some travellers swear by blue light-blocking glasses to reduce exposure to the wrong type of light at the wrong time.

Compression socks can also help you feel less sluggish after a long flight by improving circulation and reducing swelling in your legs and feet.

Conclusion

Jet lag doesn’t have to ruin your trip—or even the first few days of it. With the right mix of preparation, hydration, light exposure, and sleep support, you can land feeling (mostly) normal and ready to explore.

Give your body what it needs, plan your schedule wisely, and pack the gear that helps you rest. Before you know it, you’ll be adjusted and soaking up every moment of your trip—no zombie mode required.