How to Beat Jet Lag Like a Frequent Flyer

Crossing time zones can feel like time travel — until your body decides it’s 3 a.m. when your clock says noon. Jet lag happens when your internal clock (circadian rhythm) is out of sync with local time. The good news? A few smart habits can help you adjust faster, sleep better, and actually enjoy your first few days away.

1. Start Adjusting Before You Fly

If you’re heading east (like London to Dubai), go to bed and wake up one hour earlier for a few days before your flight. If you’re flying west (like London to New York), do the opposite — stay up and wake later.

It sounds small, but easing your body clock gradually makes the time change less abrupt once you land.

2. Hydrate Like It’s Your Job

Airplane cabins are extremely dry, which makes dehydration worse — and dehydration makes jet lag worse. Drink water before, during, and after your flight.

Skip: alcohol, coffee, and sugary drinks on the plane — they mess with your sleep cycle and dehydrate you further. Bring a refillable bottle and top it up after security.

3. Sync With Local Time Immediately

Once you land, act like it’s the local time — eat, nap, and sleep according to the new zone, not your old one. This helps your internal clock reset faster.

Tip: If you arrive during the day, get outside. Natural daylight is the most powerful signal for resetting your circadian rhythm.

4. Time Your Naps Wisely

Short naps can help — but only if you time them right. Keep naps under 30 minutes and avoid sleeping too close to your new bedtime. Otherwise, you’ll end up wide awake at 2 a.m.

If you’re exhausted upon arrival, power nap early in the afternoon and set an alarm. Then push through to local bedtime.

5. Eat and Move Strategically

Your digestion also has a rhythm. Eating at local meal times (even if you’re not hungry yet) helps your body adapt. Light exercise — walking, stretching, or yoga — improves circulation and reduces fatigue from sitting on long flights.

Avoid heavy meals and alcohol before bed on your first night; they’ll interfere with deep sleep.

6. Try Light Exposure or Melatonin

If you’re prone to bad jet lag, timed light exposure (morning for eastbound travel, evening for westbound) or a small melatonin supplement can help reset your sleep-wake cycle.
Important: Only use melatonin for short-term adjustment (1–3 mg for a few nights) — not as a nightly sleep aid.