Last Updated on July 2, 2025 by Master of Detours
🚨 News Flash: Jet Lag Defeated! 🚨
Just back from a 3-week trip to Europe, flying from California to Portugal and back — and for the first time ever, I had zero jet lag. None. Nada. Zip. Not even a little bit.
What made the difference?
- Took vitamin B12
- Aligned with destination time as soon as I got on the plane. Slept immediately after takeoff — brought snacks so I could skip meals, skipped alcohol, and skipped caffeine (no coffee! no Cokes!).
- Stayed hydrated — brought my own water
- After arrival, got plenty of sun and walked around — no naps, no heavy meals.
- Stayed up until 11 p.m. local time after arrival.
Curious how to make this happen for your next trip? Read on — I’ve laid out the full method in this post.
Jet lag. It’s like that annoying relative who insists on tagging along for every holiday but contributes absolutely nothing. If you’ve ever flown across time zones, you know what it’s like—slogging through your first day of vacation, half-asleep with a latte in one hand and sunglasses hiding your exhaustion.
No worries! Today, we’ll share practical and entertaining ways to conquer jet lag and reclaim your travels. By the end of this post, you’ll be prepped with actionable tips and insights to make your next trip smoother than ever.
Why Does Jet Lag Happen?
Before we dive into solutions, let’s understand the enemy. Jet lag is what happens when your body’s internal clock (circadian rhythm) doesn’t line up with the time zone you’ve flown into.
Add dehydration, disrupted sleep patterns, and in-flight cabin pressure, and you end up with grogginess, insomnia, and mood swings. But there’s hope.
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Effective Jet Lag Solutions
1. Adjust Your Sleep Schedule Early
Start shifting your bedtime a few days before your trip. Flying to London? Gradually go to bed an hour earlier each night. Heading to Tokyo? Stay up an extra hour or two to get closer to their time zone. This simple trick works wonders. If you weren’t able to adjust your internal clock a head of time, do it as soon as you get on the plane.
2. Arrival Time Can Help
To minimize the effects of jet lag, it’s often recommended to arrive at your destination in the late afternoon or early evening. This gives you enough time to settle in and get some rest before bedtime, helping your body adjust to the new time zone. This is a big one. If you arrive at night and it’s morning where you left from, it’s going to be hard, but get to sleep. Wear eye shades. Again, no alcohol or caffeine.
3. Stay Hydrated (Yes, Put Down the Wine)
Water is your best friend on long flights. Cabin air is notoriously dry, so drink plenty of water before, during, and after your flight. Avoid caffeine and alcohol, which can dehydrate you faster than a desert hike.
Pack a collapsible water bottle for convenience—hydration doesn’t have to mean juggling those tiny airplane cups. Plus, you’re saving on single-use plastics. Win-win.
4. Soak Up Some Sun
Sunlight is nature’s reset button for your body clock. Spend your first day outdoors, walking around your destination. Not only will you reset your circadian rhythm, but you’ll also soak up those wanderlust vibes. Just don’t forget sunscreen—sunburn is not a souvenir anyone wants.
Resist the urge to continue on a schedule as if you were at home.
5. Take Power Naps (But Be Careful)
Resist the urge to nap altogether—it’s the best way to adjust quickly and beat jet lag. But if exhaustion hits hard, a 20–30 minute nap can recharge you without derailing your nighttime sleep. Use an eye mask, noise-canceling earbuds, and set an alarm to avoid overdoing it. Nap too long and you’re a goner.
6. Eat Smart and Exercise
Heavy meals and jet lag don’t mix. Choose lean proteins, veggies, and light snacks. Once you arrive, stretch, go to the gym, do yoga, run, or take a brisk walk. Movement helps your body adjust to the new time zone faster.
Conclusion: You vs. Jet Lag—You Win!
With these tips, supplements, and jet lag-busting hacks, you can conquer your next trip and embrace every moment. Remember, what works for one traveler might not work for another, so listen to your body and experiment with what suits you best.
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