“A hangover suggests a great night, jet lag suggests a great adventure.”

— J.D. Andrews

Jet Lag is REAL. It leaves you feeling foggy and sometimes delirious during the day while forcing you restless in the middle of the night. When you’re in the middle of it, jet lag can feel pretty terrible. We are frequent travelers and are often asked how we get over jet lag.

Our worst jet lag experience occurred when we moved from San Diego to Brussels. Through experiences and advice from fellow travelers, I’ve compiled a list of my beneficial 10 ways to get over jet lag. In the end, it’s best to do what works for you. You know your body and brain best, so try to do what feels right. Here are a few tips to get over jet lag.

What is Jet Lag? 

Jet lag is a sleep problem that happens when there is an abrupt change to your internal clock. This usually occurs when traveling across many time zones. 

Symptoms may look different for everybody, but they can include: 

• Fatigue
• Headaches
• Difficulty sleeping 
• Drowsiness during the daytime
• Inability to focus
• Irritability
• Stomach aches 

The good news is that you are very likely to get over it. For the most part, it requires time to adapt to the change. Everybody has a different reaction to jet lag. I noticed it affects me more when flying eastbound. I remember having particularly heavy jet lag when we traveled from California to Japan. Part of the problem was we didn’t stay in Japan long enough for me to get through it. I also read eastbound jet lag is more common. I’m a night owl, and I find it easier to stay awake. It’s much harder for me to go to bed and wake up early. 

10 Beneficial Tips to Get Over Jet Lag

Jet Lag Tips While Planning Your Trip…

1. If You Can, Try to Split Up Your Trip

• I know this is not the most feasible option for all travelers. We moved from San Diego to Brussels, a 9-hour time difference. We are lucky to have family in Chicago, so we were able to split the trip a little bit. Although San Diego to Chicago is not a drastic time difference, it allowed us to start moving 2 hours ahead before moving another 7 hours ahead.
• It’s helpful to allow yourself a day or two to gradually get used to a new time zone, if possible. We want to maximize our time when we travel- every day counts. Giving yourself a day or two could look like planning easy and low-energy activities for the first few days.
• Another option is slowly adjusting your sleep schedule before your trip. Go to bed earlier or later for a few days before your flight. 

On the Flight…

2. Stay Hydrated to Get ahead of Jet Lag

• You can ask for water alongside your preferred beverage on the flight. 
• An earth-friendly option is to bring an empty water bottle to the airport and fill it up before your flight. It’s nice to have water available whenever you want it, and you will reduce your use of disposable plastic.

3. Change the Time on Your Watch

• This is best done before take-off. Changing your time to your destination’s time zone helps you mentally prepare for your day ahead. When you check your time during your flight, you’ll already start adjusting to the time difference.

Jet Lag Tips Once You’re at Your Destination…

4. Expose Yourself to Light during the Daytime

• We were lucky to get to Belgium during really welcoming weather. The days were sunny and comfortable. Being outside was essential to stay awake during the day. Wherever you’re traveling to and whenever it may be, try to get yourself outside for some sunlight.
• I landed in Vietnam in the early morning. A few of my classmates and I took the morning to walk around and adapt, while most of them went to take a nap. Based on what my classmates were saying, I felt I had a better handle on my jet lag.

5. Hydrate, Hydrate, Hydrate

• After a long trip, your body is dehydrated from the airplane cabin pressure, and dehydration adds to your fatigue. Drink plenty of water during the day and taper off in the evening. You don’t want to run to the bathroom multiple times in the middle of the night.

6. Try to Stay Busy During the Day

• I find ways to stay busy to prevent myself from drifting off to a napping slumber.
• Go for a walk. It feels so good to be out and about. Take in that fresh air and try to keep moving.
• Visit a coffee shop. Drinking coffee was a controversial opinion. Some people say coffee adds to your dehydration. I love going to a coffee shop. The smell and taste of coffee helped give me an extra boost when I was just about to fall apart.
• Visit a site of interest. Let the excitement of your activity of choice get you through the day. Pick something that makes you happy to be there. It could be an easy hike, shopping, or a walking tour of your destination. After all, you made it!

Getting Ready For Bed…

7. Relax

• Give yourself plenty of time to unwind and relax. If I have the time, I like to take longer than usual to get through my nighttime routines. It feels glorious.
• Take a relaxing shower or bath. I love a good hot shower after a long day. The heat helps my brain and muscles feel relaxed. We stayed with a friend when we went to Tokyo from San Diego. He had the most amazing Japanese bathroom with a tall soaking tub. It was so soothing. I still think about that gratifying bath.
• Give yourself some spa time. Why not take a quick bubble bath or use a sheet mask to unwind? A sheet mask is small and easy to add to your suitcase.
• If I plan ahead, I try to get myself a hot tea for my evening. I’m comforted by a hot cup of non-caffeinated tea. I like chamomile tea or a sleepy-time tea blend.

8. Force Yourself to Go to Bed at Your Normal Time

• The goal is to set your body back to your usual routine. Whether you’re tired or not, go to bed at your bedtime. 11 pm in Brussels is 2 pm in San Diego. It was really really hard to go to bed at 11 pm in Brussels, but I forced myself to lie there. My routine and brain eventually caught up with the time zone.

9. STAY in Bed During Bedtime

• Don’t get up, and like my dear husband, get a bowl of cereal. Yes, he tried it and no, it did not help him go back to sleep. Instead, he was up for hours complaining. He was miserable and subsequently kept me up all night with him. Getting out of bed prolongs the process. If you wake up in the middle of the night, try to go back to sleep. If possible, avoid checking your phone or glancing at the time.

10. Melatonin and Essential Oils

• Several people have mentioned taking melatonin and spraying lavender essential oils. These methods worked for them, and it worked well with my husband. It has never worked for me. Read the label for directions and talk to your medical provider if you have questions. There are varying opinions on what time you should take the melatonin and how long it takes to work. It wouldn’t hurt to try this tip before your trip. Even though the lavender essential oil didn’t work for me, I enjoyed the scent.

The Drag of Jet Lag

Be patient and kind to yourself. It may take you one or all of these methods to help alleviate your jet lag. Some people told me it took 1-2 weeks to adjust while others told me it took them 2-3 days. When we moved to Brussels from California, it took me about 4 days to recover. Our trip from California to Japan only lasted 5 days, which wasn’t long enough for me to adapt. Everybody reacts differently, so what works for one person may not work for another. Do what’s best for you. Successful methods for me may not be suitable for you. If you know of any other tips and tricks, please pass them along. I would love to hear them!