Things that make us tired: the thought of staying awake till midnight, performing on stage for 4 nights in a row and taking a redeye from Tokyo to Vegas. If you too find yourself wondering how some people are able to shake it off easily, we’ve compiled 13 ways to get over jet lag for your next trip.
- Adjust your sleep schedule. Set your clock to the time zone of your destination and start to slowly adjust your sleep schedule a few days before your trip or at the minimum, once you’re in the air.
- Avoid layovers. Extra time zones = extra jet lag. If you can avoid them, skip the layover in favor of a direct flight. Or call a friend with a private jet (kidding).
- Plan your first day right. Consider what time of day you land and plan accordingly to stay awake. Don’t try to extend yourself too much on your first day. Find time to rest.
- Hydrate, hydrate, hydrate. Air travel can dehydrate you due to the low humidity in plane cabins. Staying hydrated to avoid making jet lag symptoms worse.
- Limit alcohol in-flight. See rule 4. Alcohol doesn’t do you any good when you’re trying to stay hydrated.
- Get out of your seat. Get your blood flowing by standing up in the aisle or walking to and from the bathroom.
- Take a nap. If it’s nighttime in your new destination while you’re flying, use this opportunity to get some sleep. This will help you more easily adjust once you land.
- Find the sunlight. If it’s daytime when you arrive at your destination, get outside. Natural light can help your body more easily adjust to its new timezone.
- Walk it out. Getting your body moving and blood flowing can help you stay awake. Go on a stroll after you check into your hotel (and resist the urge to lay in bed).
- Go easy on the caffeine. A small coffee won’t hurt, but remember not to have one too late in the day or you could have a hard time falling asleep when you need to.
- Enlist your home routine. Having trouble falling asleep? Try to mimic your normal bedtime routine to help your brain with the winddown process.
- Pack sleep accessories. A quality eye mask and ear plugs that block out light and sound can do wonders in helping you fall asleep, even if your body isn’t quite ready for it.
- If all else fails, go herbal. From chamomile tea to melatonin, some travelers swear by sleep supplements that help calm their mood and get their body into sleep mode.
Disclaimer: We are not sleep experts, and our tips should not be considered medical advice, but our team knows a thing or two about jet lag from travel (having experienced it more times than we can count). These are KAYAK employee recommended tips for what works to avoid and beat jet lag. If you choose to take melatonin or another sleep aid, please do so with caution and in accordance with the instructions on the packaging and from your doctor.
