What jet lag really does to your body.
Jet lag can turn a dream trip into a groggy, coffee-fueled haze. Whether you’re flying from Japan to the U.S. or crossing the Atlantic, long-haul flights can wreak havoc on your sleep, mood, and energy. But with the right preparation and strategy, you can beat jet lag before it beats you. Here’s your complete guide to landing refreshed and ready.
Understanding jet lag: why it happens.
Jet lag isn’t just being tired—it’s your internal clock (circadian rhythm) getting out of sync with the local time. When you travel quickly across time zones, your body gets confused. You might feel tired during the day, wired at night, or even emotionally off.
Flying east is usually harder than flying west because your body has to adjust faster, effectively “losing time.” Hormonal changes—especially melatonin disruption—play a major role.
Pre-flight prep: beat jet lag before takeoff.
1. Shift your sleep schedule
Start adjusting your bedtime a few days in advance. If heading east, go to bed earlier. If heading west, stay up later.
2. Stay hydrated
Begin hydrating at least two days before your trip. Skip alcohol and heavy meals before flying.
3. Pack smart
Bring melatonin or jet lag relief supplements, an eye mask, noise-canceling headphones, and a neck pillow.
4. Book smart flights
Arriving during daylight gives your body the best chance to adjust.
5. Mental readiness
Practice calming techniques, download a meditation app, or create a relaxing playlist.
In-flight strategy: how to travel smarter.
1. Hydration
Drink water hourly. Skip alcohol and caffeine.
2. Move regularly
Stretch, walk, and do seated leg and ankle exercises.
3. Eat like a local
Follow your destination’s mealtimes. Skip unnecessary meals.
4. Use light wisely
Expose yourself to light or block it out depending on your arrival time.
5. Adjust your devices
Change your phone/watch to the destination time as soon as you board.
6. Get comfortable
Dress in layers, use your sleep gear, and reduce screen time.
Post-flight: adjust to the new time zone.
1. Get sunlight
Spend time outdoors to help reset your internal clock.
2. Keep naps short
If you must nap, limit it to 30 minutes.
3. Eat on local time
Even light meals can help sync your body.
4. Continue hydrating
Avoid alcohol and caffeine for the first 24 hours.
5. Use supplements wisely
Melatonin or natural remedies can ease sleep and stress.
6. stay active, gently
Go for walks or light sightseeing.
7. Create a sleep routine
Shower, dim lights, and avoid screens before bed.
8. Be patient
Give yourself 2–3 days to fully adjust.
Plan smarter with Foresyte.
Jet lag doesn’t have to derail your trip. With a solid action plan, you can stay energized and enjoy your destination from day one. ForesyteApp makes it easy to schedule recovery time, block in meals and outdoor breaks, and manage your itinerary all in one place.
Start planning smarter, and take jet lag off your travel checklist.
