Tips to Avoid Jet Lag

How to Fight Jet Lag on Your First Long-Haul Flight

Jet lag can put a damper on your travel experience, especially if it’s your first time taking a long-haul or international flight. The sudden shift in time zones can leave you feeling exhausted, groggy, and out of sync. However, with a few smart strategies, you can minimize the effects of jet lag and start your adventure feeling refreshed.

Here are my top tips to avoid jet lag:

1. Stay Hydrated

Airplane cabins have low humidity and airplane food is loaded with salt. Both of those things, low humidity and excess salt, can lead to dehydration. And dehydration will make any jet lag symptoms ten times worse. One of the best ways to help prevent jet lag is to drink plenty of water before, during, and after your flight. I try and drink 8 ounces of water for every hour of flight time. If I have a glass before take off, sip on water all throughout the flight, drink two glasses of water at each meal, and have one more after landing, that’s usually enough to keep my hydrated and help ease jet lag symptoms.

2. Sleep on the Plane

If your flight arrives in the morning, you’ll want to sleep as much as you can on the plane. This is especially true if you’re flying from the United States to Europe. Most of those are overnight flights that leave the US in the evening and arrive in the morning. You would think that it’s easy to sleep on an overnight flight, but it’s not. Between the beverage and meal services, seat mates getting up, announcements, and normal airplane noises, there are constant interruptions. But you should be able to get in a few good hours after dinner service when they dim the lights and before breakfast service starts. Sleeping on the plane is one of the best things you can do to avoid jet lag on an international flight.

3. Eye Masks, Neck Pillows, and Headphones

Speaking of sleeping on the plane…I never thought much about eye masks or neck pillows…until I used them. Wow, what a difference they make! When the cabin lights are on, the eye mask tricks my brain into thinking it’s nighttime by blocking out the cabin lights. And the neck pillow means I don’t wake up with a stiff or sore neck. There are several types of neck pillows out there and you just need to find the one that works for you. I really love the travel pillow from Trtl! I always get a good four or five hours of solid sleep with it. And headphones? I don’t use them but noise blocking headphone are essential of you can’t sleep unless it’s more on the quet side.

4. Limit Caffeine and Alcohol

Caffeine and alcohol can interfere with your ability to sleep and worsen dehydration. Stick to herbal teas or water during your flight to keep your body in better balance. Personally, I like to have a glass of wine with dinner service (it’s usually free on an international flight!) but I’ll only have one. Anything more will give me a headache because the alcohol combined with the dry air is so dehydrating. 

5. Using Sleep Aids

If you use a sleep aid like melatonin or Tylenol PM occasionally at home, you should be OK to use a sleep aid on your flight. Sometimes I’ll take melatonin gummies to help me sleep, especially if I’m flying from the United States to Asia. It’s just enough to help me get the extra bit of rest that I need to help overcome the jet lag from a long flight. Always test any sleep aid at home before your trip to see how your body reacts.

6. Move Around

Sitting for long periods can make you feel sluggish and worsen jet lag. Get up to stretch, walk around the cabin, or do simple in-seat exercises to improve circulation and keep your energy levels stable. If you are flying internationally, you’ll be on a larger plane that has two aisles down the center of the plane. I try to walk a lap up one aisle and down the other every three or four hours to keep my blood flowing. 

7. Get Some Sun

Exposure to natural light is one of the best ways to reset your circadian rhythm and help your body adjust to a new time zone. Depending on how many time zones you’ve crossed, your brain says it’s one time but your body is telling you it’s a completely different time. Spend time outside as soon as you arrive to help reset your internal clock. 

8. Take It Easy on Your First Day

Give yourself some time to adjust by planning a light schedule for your first day. The day you arrive is perfect for getting outside and wandering. Explore the area and become familiar with your surroundings. This way you are still being active but you’re not overdoing it. If you try and do too much, you’ll end up over tired and may not sleep well.  

9. Eat According to the Local Time

European time is about six hours ahead of the US. If you’re heading to Germany, your flight may arrive at 9:00 AM but your body thinks it’s 3:00 AM. To help your body adjust, you need to trick it into thinking it’s breakfast time by actually eating breakfast. Breakfast will likely be served on the plane, so you will just need to continue to eat the rest of your meals according to the local time. This is one of the easiest things you can do to beat jet lag. 

10. Power Through the First Day

If you arrive in the morning, resist the urge to take a nap. You may not have had much sleep on the plane and it may feel like the middle of the night to you but don’t go to sleep. You need to power through the day and stay awake until at least 8:00 PM. Don’t go crazy and over exert yourself though. Keep the day active but stress free. Explore the area around your hotel, walk over to a museum, If you must nap, keep it short (20-30 minutes) otherwise you may have a hard time sleeping at night.

What to Expect on a Long-Haul Flight from the U.S. to Europe

If you’re taking a long-haul flight from the U.S. to Europe, understanding the typical sequence of events can help you plan for rest and minimize jet lag.

• Evening Departure: Most flights to Europe depart in the evening, giving you the opportunity to sleep on the plane. Boarding usually starts 30-60 minutes before takeoff.

• Dinner Service: Shortly after takeoff, the flight attendants will serve drinks, and then dinner service will begin. This usually happens within the first 1-2 hours of the flight.

• Lights Dimmed: After meal service, the cabin lights will be dimmed to encourage you to sleep. This is the best time to put on your eye mask, use a travel pillow, and try to rest.

• Mid-Flight Quiet Period: Most of the flight will be relatively quiet, aside from occasional turbulence and the hum of the engines. Try to sleep as much as possible during this time.

• Breakfast Service: About 1-2 hours before landing, the cabin lights will be turned back on, and breakfast will be served. 

What to Expect on a Long-Haul Flight from the U.S. to Asia

Flights from the U.S. to Asia are among the longest in the world and often involve multiple time zones, layovers, and significant time differences. 

• Time Difference: Depending on your destination, the time difference between the U.S. and Asia can range from 12 to 16 hours ahead. For example, Japan is 14 hours ahead of New York, while Thailand and Indonesia are 12 hours ahead.

• Multiple Flights & Layovers: Although there are direct flights from a few major cities in the U.S. to major cities like Tokyo, Seoul, and Beijing, the majority of flights require layovers. Depending on where in the U.S. you are flying from, your route may include three flights and two layovers. My flights from Florida to Southeast Asia usually total 30 hours and consist of three separate flights, or legs, and two layovers.

• Longer Flight Duration: Direct, non-stop flights from the U.S. to Asia often last between 12 to 16 hours. The longest flight I’ve been on was from Singapore to San Francisco at 15 hours. Yup, 15 hours…and in economy! It can be done!

• Meal Services: Similar to flights to Europe, flights to Asia will have multiple meal services. Expect dinner within the first couple of hours after takeoff, a mid-flight snack, and breakfast before landing.

• Cabin Lighting Adjustments: The lights will be dimmed to encourage sleep, but because of the extreme time zone shift, it may take longer for your body to adjust. 

Knowing these details will help you plan ahead, making your journey to Asia more comfortable and minimizing the impact of jet lag.

Jet lag is a common challenge for travelers, but with these strategies, you can minimize its effects and make the most of your trip from the moment you land. Safe travels!