How to Beat Jet Lag: Tips for Adjusting to New Time Zones

Jet lag can be a real travel buzzkill, leaving you tired and groggy when you arrive at your destination. But with a little planning, you can minimize its effects and adjust quickly to your new time zone. Here are some simple tips for how to beat jet lag and feel refreshed during your travels.

Before Your Flight: Prepare for the Time Change

• Adjust Your Sleep Schedule Gradually — Start adjusting your sleep schedule a few days before your trip. If you’re flying east, try going to bed earlier. For westward travel, stay up a bit later each day. This helps your body start syncing with the new time zone and prepares you to fight jet lag.
• Get Plenty of Rest — Make sure you're well-rested before your flight. A good night’s sleep will help your body cope with the time zone change more easily and prevent the tiredness that often comes with long flights and crossing multiple time zones.
• Stay Hydrated — Drink plenty of water in the days leading up to your flight. Dehydration can worsen jet lag symptoms, so stay hydrated before, during, and after your flight. It also helps reduce neck pain if you plan on sleeping on the plane.

During Your Flight: Make the Most of Your Time

Set Your Watch to the New Time Zone

As soon as you board, set your watch to your destination’s time zone. This helps you mentally prepare for the time change and makes it easier to adjust quickly when you arrive.

• Sleep When It’s Nighttime at Your Destination — If possible, try to sleep during your flight’s nighttime hours based on your destination's time zone. A comfortable travel pillow for neck support, like the J-pillow travel pillow, can help you sleep better. The J-pillow helps prevent your head from bobbing forward, giving your neck the support it needs to rest well during your flight.
• Move Around and Stretch — Get up every couple of hours to stretch or walk around. It’ll help improve circulation and keep you from feeling stiff when you arrive.
• Limit Caffeine and Alcohol — Both caffeine and alcohol can interfere with sleep quality. Stick to water or herbal teas to stay hydrated and relaxed during the flight, helping you avoid a sluggish feeling after arrival.

After You Arrive: Adjust and Feel Energized

• Get Plenty of Natural Light — Sunlight is one of the best ways to help your body adjust to a new time zone. Spend time outdoors, especially in the morning, to reset your internal clock and avoid feeling tired from jet lag.
• Stay Active — Exercise can help shake off the fatigue of travel. A walk around your new destination or a light workout will keep you alert and help you adjust faster. Moving your body is key to getting over jet lag quickly.
• Keep Naps Short — If you're feeling tired, take a short nap (15-30 minutes). Avoid long naps as they can make it harder to fall asleep at the right time later, especially if you're trying to get back on the local schedule to fight jet lag.
• Follow the Local Schedule — Try to adapt to the local time zone as soon as you can. Eat and sleep according to the local time, even if it’s hard at first. This will help you adjust to the new time zone more quickly.
• Stay Hydrated and Eat Light Meals — Drink plenty of water and eat light meals when you arrive. Avoid heavy meals that could make you feel sluggish and help you recover from jet lag faster.

Final Thoughts

Jet lag doesn't have to ruin your travel experience. By adjusting your sleep schedule, staying hydrated, and using the supportive J-pillow travel pillow for neck support, you can minimize its effects and enjoy your trip from the moment you arrive. Follow these simple tips to adjust to new time zones quickly and feel energized throughout your travels.

Safe travels, and may you arrive refreshed and ready for adventure!