Let’s dive into a list of actionable tips to help you beat jet lag and make the most of your travel experience.
Jet lag—the body’s response to crossing multiple time zones—can turn the excitement of travel into a groggy, sluggish experience. The disruption of your natural circadian rhythm often results in daytime sleepiness, nighttime insomnia, and even mood disturbances, leaving you struggling to fully enjoy the first few days of your trip. While there’s no magic cure to eliminate jet lag completely, there are several effective strategies that can help minimize its effects, allowing you to hit the ground running. One tip to consider before you even board the plane is to look into supplements, such as melatonin or CBD mood gummies, which can assist in regulating sleep and boosting mood.
1. Plan ahead and leave home well rested
One of the best ways to set yourself up for a smooth transition into a new time zone is by leaving home well-rested. Travel, especially long-haul flights, can be physically and mentally draining. If you leave for your trip feeling exhausted, jet lag is likely to hit harder. To combat this, start planning your departure a couple of days in advance. Keep the 48 hours before your flight as calm and stress-free as possible.
Consider packing and completing your pre-travel tasks two days ahead of time. This extra window ensures that you’re not frantically rushing through last-minute arrangements and leaves you with a couple of peaceful, orderly days to focus on rest and relaxation. Flying out well-rested ensures that you’re in optimal shape to manage the demands of travel and the inevitable adjustments to new time zones.
2. Use the flight to rest and begin adjusting
Once you’re on the plane, it’s tempting to watch movies, catch up on work, or just scroll endlessly through social media. But long flights, particularly international ones, offer an excellent opportunity to begin adjusting to your destination’s time zone.
If you’re flying overnight, use the flight to catch some sleep. It may not be a full night’s rest, but even a few hours can make a significant difference upon arrival. Bring along travel essentials such as an eye mask, earplugs, and a neck pillow to create the most sleep-conducive environment possible.
When the plane’s pilot announces the local time at your destination, reset your watch, phone, and—most importantly—your mind to that time. Don’t dwell on what time it is back home. Start syncing your body with your destination’s time as soon as possible.
3. Stay awake until local bedtime
Upon arrival, you may feel the heavy pull of sleep, but one of the golden rules for combating jet lag is to stay awake until an appropriate local bedtime. Taking a nap as soon as you check into your hotel could throw off your internal clock further, leading to sleepless nights and groggy days.
Instead, spend your first day exploring and getting fresh air. Jet lag is particularly susceptible to daylight, fresh air, and physical movement. Go for a walk, visit local attractions, or enjoy a meal outdoors. By staying awake until the evening, your body will start to adjust to the local time, setting you up for a better night’s sleep.
4. Consider supplements for jet lag: Melatonin, CBD, and more
In addition to natural adjustments, certain supplements can help ease your body’s transition between time zones. Melatonin, a hormone that helps regulate sleep-wake cycles, is one of the most commonly recommended jet lag remedies. Taking a small dose of melatonin about an hour before your intended sleep time can signal to your body that it’s time to rest, helping you fall asleep more easily in a new time zone.
Another option is CBD. Not only can CBD promote relaxation, but products like CBD mood gummies also often contain other beneficial ingredients like rare cannabinoid cannabichromene (CBC oil), which may help elevate mood and reduce the stress associated with travel.
Rare Cannabinoid Company, for instance, offers gummies designed for better sleep, improved mood, and quicker relaxation—perfect for the weary traveler adjusting to a new schedule. As always, consult your doctor before trying any supplements, especially if you’re taking other medications. Also, make sure that if you are flying internationally that CBD and hemp products are allowed in your destination country. While products containing up to 0.3% THC are federally legal in the United States, they are illegal in many other countries.
5. Stay hydrated
One often overlooked tip for fighting jet lag is staying hydrated. Airplane cabins are notoriously dehydrating, and dehydration can exacerbate the fatigue and discomfort associated with jet lag. Be sure to drink plenty of water before, during, and after your flight.
It’s also best to avoid alcohol and caffeine, as both can interfere with your sleep quality and leave you feeling groggy and sluggish the next day. Opt for water, herbal tea, or electrolyte drinks instead.
6. Gradually shift your schedule before departure
If you’re flying to a destination with a significant time difference, try to gradually adjust your sleep schedule a few days before departure. For example, if you’re flying east (and thus will be losing time), start going to bed and waking up an hour earlier each day leading up to your flight. If you’re traveling west, try staying up a bit later each night. By slowly aligning your body’s natural clock with your destination, the impact of jet lag can be significantly reduced.
7. Get plenty of natural light
Your body’s internal clock is heavily influenced by light exposure. When you’re adjusting to a new time zone, exposure to natural light can help regulate your circadian rhythm. After arriving at your destination, make it a priority to get outside in the daylight as much as possible.
Morning sunlight, in particular, is beneficial when you’re trying to shift your sleep schedule to an earlier time zone. If you’re heading west, aim for exposure to late afternoon or evening light. If natural light is in short supply (for example, if you’re traveling during winter months), a light therapy box may also help.
8. Take short naps wisely
While the goal is to stay awake until local bedtime, short naps can be helpful if managed properly. A 20- to 30-minute nap can refresh you without throwing off your sleep cycle. Set an alarm to ensure you don’t sleep for too long, which could make it harder to sleep at night.
If you need to nap on your first day, do so in the early afternoon and keep it brief. That way, you can recharge without pushing your bedtime too far back.
9. Eat meals according to local time
Your body’s internal clock isn’t just tied to sleep—it also responds to meal timing. Eating meals on a schedule that aligns with the local time zone can help your body adjust more quickly. Even if you’re not particularly hungry, try to have small meals at local mealtimes, as this can signal to your body that it’s time to shift to a new schedule.
Focus on lighter meals that are rich in nutrients and avoid heavy, greasy foods that could leave you feeling sluggish.
10. Use sleep aids cautiously
For some travelers, sleep aids such as zolpidem (commonly sold as Ambien) can help manage the first few nights in a new time zone. These medications can encourage longer periods of sleep, hastening your transition to a new sleep-wake cycle. However, sleep aids can have side effects and may be habit-forming if misused, so it’s crucial to consult your doctor before using them. If you prefer a more natural approach, melatonin or herbal supplements like valerian root may also be worth considering.
Conclusion
Jet lag doesn’t have to ruin the first few days of your vacation. By preparing in advance, getting plenty of rest, staying hydrated, and strategically using supplements like melatonin or CBD mood gummies, you can minimize the impact of jet lag and enjoy your travels from the moment you land. With these tips in hand, you can make the most of your next adventure, no matter where in the world your journey takes you!