Jet lag occurs when your body’s internal clock is thrown off by crossing multiple time zones, leaving you tired, irritable, and unable to sleep at the right times. To minimize its effects, start preparing a few days before your trip by gradually shifting your sleep and meal times toward your destination’s schedule. Staying hydrated and avoiding heavy meals, alcohol, and excess caffeine during the flight will also help your body adjust more smoothly.

Once on the plane, set your watch or phone to the local time at your destination. If it’s nighttime there, try to sleep—use an eye mask, earplugs, or noise-canceling headphones to block distractions. If it’s daytime, keep yourself awake with light activity such as walking the aisle or reading. Short, frequent stretches prevent stiffness and improve circulation, which can ease fatigue when you land.

After arrival, make natural light your priority. Spending time outdoors, especially in the morning, helps reset your circadian rhythm to the new time zone. Eat light, balanced meals and take only brief naps (20–30 minutes) if you must rest; long daytime sleeps will delay your adjustment. Gentle exercise like a brisk walk or easy yoga can boost energy and reduce the grogginess that often accompanies time changes.

For travelers who struggle with severe jet lag, consider mild aids such as melatonin supplements or herbal sleep teas, but only after consulting a healthcare professional. With careful planning, smart in-flight habits, and mindful post-arrival routines, you can beat jet lag quickly and stay energized to enjoy every moment of your journey.