The Uninvited Travel Companion: How to Outsmart Jet Lag on Your Next Trip

Jet lag is like an uninvited travel companion: it shows up right when you are ready to explore, drains your energy, and leaves you wandering around in a time zone that is not your own. Whether you are crossing the Atlantic for your first big European adventure or heading home from a long trip, those first few days can feel tougher than they need to be. The good news? With a little strategy, you can make jet lag far less miserable. Here are my tried-and-true tips from years of hopping time zones.

1. Start adjusting before you leave. One of the best ways to fight jet lag happens at home. Flying east? Try going to bed and waking up an hour earlier each day for a few days before departure. Flying west? Stay up and wake up later. Even small shifts help your body adjust faster once you land.

2. Hydrate, hydrate, hydrate. Airplanes are basically flying dehydrators, and dehydration makes jet lag worse. Drink plenty of water before, during, and after your flight. Limit alcohol and caffeine on travel days (I know — I love coffee too, but it can interfere with sleep).

3. Resist the urge to nap. Landing and thinking “just a quick nap” is tempting, but it can backfire. Push yourself to stay awake until bedtime in your new time zone. Going to bed at a reasonable local hour is one of the fastest ways to reset your body clock.

4. Soak up natural light. Sunlight is one of the most powerful cues for your internal clock. Step outside as soon as you can — take a walk, explore a local park, or enjoy a coffee at an outdoor café. Your brain will thank you.

5. Sync your meals to local time. Eating on your destination’s schedule helps reinforce your new rhythm. Even if you are not hungry at first, try to have breakfast, lunch, and dinner at regular local times. Avoid heavy late-night meals to make falling asleep easier.

6. Give yourself grace. Everyone adjusts differently. Some people bounce back after one night, while others take a few days. Do not overpack your itinerary for those first couple of days. Build in slower activities, or if possible, arrive a day or two early to give yourself a buffer.

Jet lag is temporary, but those first days in a new place are often some of the most memorable of your trip. With a little planning, sunlight, hydration, and patience, you can make sure you are exploring — not sleeping through — your adventure.