How Can I Reduce Jet Lag When I Travel?

I’ve been trying to find ways to reduce jet lag ever since my first overseas trip in 1975. When we arrived in Amsterdam that first morning, the first thing we did was head to the hotel and take a nap. At the time, that seemed like exactly the right thing to do.

After more than 50 years of traveling overseas, I’ve learned a few things that make adjusting to a new time zone easier. They aren’t rules, and they may not all work for you. They’re simply what I’ve found helps me.

Prepare for Jet Lag Before You Leave

You can begin adjusting before your trip by gradually changing your bedtime for a few days. It’s good advice, although I have to admit it’s not something I usually do. For me, the real adjustment begins once I get on the plane.

The CDC also offers advice for managing jet lag before and during international travel.

On the Plane

One of the ways I try to reduce jet lag is by getting some sleep during the flight. Comfortable clothes, a sleep mask, noise-cancelling headphones and a travel pillow all help. I also travel with a lightweight pashmina for when the cabin gets chilly.

I follow a little of my normal bedtime routine, too. Washing my face and brushing my teeth help tell my body that it’s time to sleep.

I’ve also learned that I don’t have to eat the airline dinner just because it’s included. If I’ve eaten before boarding, I may skip it and try to sleep instead. I limit alcohol and drink water during the flight—although not too much right before I’m hoping to sleep!

Sometimes I sleep. Sometimes I don’t. I simply try to give myself the best chance. And if sleep isn’t happening, there’s always the inflight movie selection.

Reduce Jet Lag When You Arrive

If you arrive during the day exhausted, a short nap can work wonders. But then get up and get outside. Daylight and a little activity can help reduce jet lag and help you adjust to local time. Have dinner, perhaps a little earlier than usual, and get a good night’s sleep.

If you arrive at night, it’s easier. Check in, get comfortable and go to bed.

Don’t Overschedule Your First Day

Give yourself some breathing room, especially while you’re still adjusting to jet lag. This probably isn’t the day for the museum you’ve waited years to see or a complicated sightseeing tour.

And from personal experience, don’t buy tickets to a play for your first night. I made that mistake early in my travel career with Les Misérables. After an overnight flight, sitting in a darkened theater was a perfect invitation to fall asleep. I missed much of the play I had been so excited to see.

Use that first day to settle in, get outside, explore your surroundings and have a nice meal. Save the things you really don’t want to miss for another day.

Give Yourself Time to Adjust

After more than 50 years of traveling overseas, I still haven’t found a magic cure for jet lag. These are simply the things I’ve found that help.

You may sleep on the plane, or you may not. You may need a short nap when you arrive, or you may be ready to start exploring. Listen to your body and take that first day at your own pace.

The goal isn’t to completely avoid jet lag. It’s to reduce jet lag enough that the adjustment feels a little easier and you can enjoy the trip you came to take.

And if you’re getting ready for an international trip, my international travel checklist covers some of the other things worth checking before you leave.

What are your secrets for overcoming jet lag? I’d love to hear what works for you, too.

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