Jet Lag Hacks: Mastering Time Zones like a Pro

In 2025, make the most of your travel experiences, by minimizing jet lag! Whether you are traveling domestically or abroad, you don’t want to waste a minute being tired and groggy if you can avoid it.

Last January, I made a classic jet lag mistake on a trip to visit friends in Italy. We arrived at their house around midday, determined to sync with the local schedule. So, we powered through the day and stayed up until about 10 p.m. before collapsing into bed. I thought I had it all figured out—until I woke up (wide awake) at 3 a.m.

Here’s where things went sideways. Instead of staying in bed and forcing myself to rest, I decided to get up and start working. I was productive for a couple of hours, but by 5 a.m., exhaustion hit me again. Thinking I could sneak in a little rest, I lay down… and woke up at noon.

That one decision threw off my entire week. I spent the trip feeling groggy, out of sync, and constantly battling a messy sleep schedule.

Lesson learned: don’t repeat my mistake! If you wake up too early after a long flight, resist the urge to get up. Stay in bed, even if you’re just lying there. Your body needs time to adjust, and pushing through those uncomfortable early hours can make all the difference.

You probably already have a few tricks of your own up your sleeve. Let’s level up your game with a mix of my favorite hacks and advanced techniques tailored to your lifestyle.

Here are some additional tips to ensure you are minimally influenced by jet lag.

Before You Fly: Set Your Body Clock Early

Gradually adjust bedtime

I’ve learned that light and dark therapy is the most effective way to minimize jet lag. Maybe you’ve tried it? To fine-tune this:

1. Gradual Schedule Adjustments: A couple of days before your flight, begin shifting your sleep and meal times closer to your destination’s time zone. For eastward trips (harder on your body), try sleeping and waking 1 hour earlier each night for a few nights.

2. Use apps like Timeshifter or Entrain to personalize your light exposure schedule. Hint: Timeshifter will give you your first trip free!

In-Flight: Keep Your Comfort Rituals, But Optimize

You’ve probably got the essentials: eye masks, earplugs, and dressing warm. Here’s how to make them even more effective:

• Dress like it’s nighttime if you are sleeping on an overnight flight: I must look silly on overnight flights, but I don’t care! I try to keep my nighttime routine as close as possible so that my body recognizes the habits. I bring pajama bottoms and slippers and put them on when it’s bedtime. I brush my teeth, wash my face and put on face cream. Whatever your routine, keep it as much as possible to make yourself comfortable.

• The Right Melatonin Dose: Melatonin works best as a reset button when taken about 30 minutes before you want to sleep. Usually overnight flights will serve dinner, even if it’s late. I often eat in the airport and then take my melatonin (or another sleep drug) as soon as I board.

• Pro Hydration Plan: Flying can dry you out. (so can alcohol and I hate that) Electrolyte tablets or no-sugar sports drinks can help you stay balanced without overloading on plain water. Try Nuun tablets in your water bottle and sip throughout the flight when you can. Or bring your own herbal tea – something like chamomile or sleepy time will have you relaxed in no time.

Landing: Beat Jet Lag Like a Local

Don't waste time with jet lag

Once you arrive, getting in sync with the local time zone is the name of the game.

1. Sunlight Syncing: Use natural light, when possible, to reinforce your new rhythm. When you are supposed to be awake in your new time zone, get as much real sunlight as possible. If you can’t get real sunlight (because it’s dark out) make your room as bright as possible with artificial light. Alternatively, if it’s supposed to be nighttime for you, use earplugs and an eye mask.

2. Move Your Body: A quick walk or light exercise outdoors helps shake off grogginess and speeds up adjustment by exposing you to daylight.

3. Caffeine Timing: Use coffee strategically. A small dose in the morning helps you adjust but avoid it in the afternoon to protect your sleep.

4. Wind-Down Routine: Even if you’re exhausted, stick to your usual evening cues—dim the lights, avoid screens before bed, and keep your sleep space cool and quiet.

Hack Alert: If you wake up too early, resist the urge to get up. Don’t make the mistake I did! Use your eye mask and earplugs to trick your brain into staying in “sleep mode” even if you are just resting.

Advanced Jet Lag Tools to Consider

• Blue Light Blocking Glasses: These can help if you’re exposed to screens or artificial light at odd hours.

• Smart Wearables: Devices like the Oura Ring or WHOOP band can help you track sleep quality and pinpoint recovery trends on long trips.

• Grounding Techniques: Some travelers swear by walking barefoot on grass or sand after landing to reduce inflammation and improve energy levels (if you’re up for trying something new).

  

  Getting grounded

Final Thought: Consistency Is Key

Travel pros like you know there’s no perfect formula for jet lag, but with these hacks—and your tried-and-true habits—you’ll have a smoother adjustment every time you hop across time zones. Stick to your routine, listen to your body, and give yourself a day or two to settle in. After all, half the joy of travel is feeling present and ready to explore once you land.

Happy travels!

Do you have any additional tips or stories to share? Please share with other subscribers in the comments!