Jet lag can be one of the most annoying parts of international travel. The sluggishness, the disrupted sleep patterns, and the constant feeling of being out of sync with the local time can all put a damper on your trip, leaving you drained before you even begin your adventure. But don’t worry—there are steps you can take to prevent jet lag altogether, ensuring you arrive at your destination feeling refreshed and ready to explore. Here’s how to avoid jet lag completely and make the most of your travel time.

1. Gradually Adjust Your Sleep Schedule Before You Leave

One of the most effective ways to prevent jet lag is to start adjusting your sleep schedule before you even board the plane. If you’re flying to a time zone with a significant difference, begin shifting your sleep habits a few days before you depart. Try going to bed an hour earlier or later, depending on the direction of travel, until your sleep schedule aligns more closely with the time zone of your destination.

For example, if you’re heading east, start going to bed an hour earlier each night to help your body adjust. If you’re flying west, do the opposite. Gradually modifying your sleep cycle before you leave can help your internal body clock sync up with the new time zone, making the transition smoother once you arrive.

2. Get Plenty of Sleep Before Your Flight

Arriving well-rested can help your body cope better with the challenges of crossing multiple time zones. If you’re already sleep-deprived, jet lag can be even worse. So, make it a priority to get plenty of rest before your flight.

Try to avoid late-night preparations or pulling an all-nighter before your trip. Instead, aim to get a solid night’s sleep the night before you fly. If you’re heading on a long-haul flight, this extra sleep can help buffer you from the fatigue and disruption that often accompany jet lag.

3. Hydrate Before and During Your Flight

Dehydration is one of the leading contributors to jet lag symptoms, as the dry air in aircraft cabins can leave you feeling sluggish and out of sorts. To avoid this, it’s crucial to stay hydrated before, during, and after your flight.

Start drinking plenty of water the day before your flight. During the flight, sip water regularly to ensure that your body stays hydrated, and avoid alcohol and caffeine, as these can dehydrate you and interfere with your sleep. If you’re flying on a long-haul flight, bring a water bottle with you and ask for refills regularly. Staying hydrated will help reduce feelings of tiredness and disorientation that can accompany jet lag.

4. Expose Yourself to Natural Light Upon Arrival

One of the most effective ways to reset your internal body clock is by getting exposure to natural light as soon as you arrive at your destination. This helps signal to your body that it’s time to be awake and alert, or, depending on the time of day, time to rest.

If you arrive in the morning or afternoon, spend time outside in the daylight. Take a walk around your destination, explore the city, or simply sit outside in the sunshine. If you arrive at night, avoid bright lights and try to sleep in a dark room to help your body adjust. The key is to align yourself with the natural daylight cycle of the new time zone to speed up your adaptation.

5. Consider Taking Melatonin Supplements

Melatonin is a hormone that helps regulate your sleep-wake cycle, and some travellers find that taking melatonin supplements can help adjust to a new time zone faster. While not a guaranteed fix, melatonin can help you fall asleep more easily and reduce jet lag symptoms, especially when travelling east.

Take melatonin about 30 minutes to an hour before you plan to sleep, and only use it when necessary. It’s important to consult a healthcare professional before using melatonin, as the dosage can vary and may not be appropriate for everyone. However, when used correctly, melatonin can be a helpful tool for resetting your internal clock.

6. Stay Active During the Flight

Physical activity can help you fight off jet lag, so try to stay active during your flight. Take frequent walks around the cabin, stretch your legs, and move around to keep your circulation going. This will help reduce fatigue and muscle stiffness, both of which can make you feel more sluggish after the flight.

If you’re in a window seat, it may be a little harder to move around, but try to get up every hour or so to stretch your legs. If you’re sitting for long periods, do some in-seat stretches to keep your muscles loose and your body energized.

7. Take Short Naps If Needed

While it’s essential to resist the temptation to take long naps when you first arrive, short naps can be beneficial if you need to recharge during the day. If you find yourself exhausted but it’s still too early to sleep, limit your naps to 20 to 30 minutes. This will give you a burst of energy without interfering with your ability to sleep later in the evening.

Long naps, however, can confuse your body’s internal clock and make it harder to adjust to the new time zone, so it’s best to keep them brief and avoid napping after the late afternoon.

8. Eat According to the New Time Zone

Your diet can have a significant impact on how quickly you adjust to a new time zone. To help your body adapt, try eating meals at the local times of your destination. This helps regulate your internal clock and signals to your body when it’s time to be awake and when it’s time to sleep.

When you first arrive, it’s also a good idea to eat light, healthy meals that won’t weigh you down. Avoid heavy or greasy foods, especially late in the day, as they can disrupt your sleep and make it harder to get a good night’s rest.

9. Use Sleep Aids Only as a Last Resort

While some people rely on over-the-counter sleep aids or prescription medications to help them sleep during a long flight or upon arrival, these should only be used as a last resort. Sleep aids can leave you feeling groggy and may interfere with your body’s natural ability to adjust to a new time zone.

If you do choose to use a sleep aid, make sure you try it out before your trip to check for any side effects. It’s always better to rely on natural methods—like adjusting your schedule or using melatonin—to help avoid jet lag, but sleep aids can be helpful if you really need them.

Final Thoughts

Jet lag can be a challenging part of travelling, but it doesn’t have to derail your trip. By taking a few simple steps before, during, and after your flight, you can prevent jet lag completely and arrive at your destination feeling energised and ready to explore. Adjusting your sleep schedule, staying hydrated, getting sunlight exposure, and eating according to the new time zone are all effective ways to minimise or even avoid the symptoms of jet lag altogether. With these strategies in place, you’ll be able to enjoy your travels to the fullest, no matter how far across the world you’ve flown.