15 Jet Lag Fixes You’d Never Think To Try—But Totally Work

Jet lag can turn a dreamy vacation or a crucial business trip into a haze of groggy confusion and sleepless nights. You’ve probably tried the standard advice—like staying hydrated and adjusting to the local time as soon as you land—but sometimes, you need a few more unconventional tricks up your sleeve. Here are 15 under-the-radar jet lag fixes designed to get your body clock back on track without compromising your travel plans or your sanity.

1. Expose Yourself to Natural Light

Your body’s internal clock, or circadian rhythm, is heavily influenced by light exposure. Upon arriving at your destination, seek out natural light as soon as possible, even if it means sitting by a window if the weather isn’t cooperating. It might seem counterintuitive, especially if you’re exhausted and just want to curl up in bed, but the exposure can significantly reduce the symptoms of jet lag. According to a study from Stanford University, strategic light exposure can recalibrate your circadian rhythm more effectively than adjusting your sleep schedule alone.

If natural light isn’t an option, consider investing in a portable light therapy lamp for your travels. These devices mimic natural sunlight and can be incredibly effective if used in the morning to wake your body up. On the flip side, if you need to wind down, limit your exposure to blue light from phones and tablets a few hours before bed. The balance of these light sources can help you harness your body’s natural tendency to align with the rising and setting sun.

2. Have a Power Nap

An old standby but criminally underrated, the power nap can reset your energy levels without throwing off your entire sleep cycle. Try to keep it to 20-30 minutes and aim for the early afternoon to avoid interfering with nighttime sleep. A short nap can provide a much-needed energy boost without veering into the territory of deep sleep, which can leave you even groggier. Set an alarm to ensure you don’t oversleep and throw your body clock into further chaos.

The art of napping is more strategic than simply closing your eyes. Create an ideal napping environment—dark, cool, and quiet—to maximize the benefits. If the local time allows, consider a cup of coffee right before your nap. Known as a caffeine nap, this tactic allows you to wake up just as the caffeine kicks in, leaving you more refreshed and alert.

3. Use Melatonin Strategically

Melatonin is a hormone that plays a crucial role in regulating sleep. Taking melatonin supplements can help signal to your body that it’s time to sleep, especially when crossing multiple time zones. The key is to take them at the right time: usually 30 minutes before you wish to sleep in your new time zone. The Sleep Foundation highlights that melatonin can be particularly effective for eastward travel, where the body needs to advance sleep timings.

However, melatonin is not a one-size-fits-all solution, and it’s essential to use it judiciously. Over-reliance can disrupt your natural hormone production, so it’s best used for a few days until your body adjusts. Always consult with a healthcare professional if you’re unsure, and opt for a reputable brand to ensure you’re getting a quality product. Remember, melatonin is a tool, not a crutch.

4. Hydrate Inside and Out

While this might sound like typical advice, the way you manage hydration can influence how you overcome jet lag. Dehydration can exacerbate the symptoms, making you feel more tired and cranky. Airplane cabins are notoriously dry, so start hydrating before your flight and continue throughout your journey. Don’t just rely on water—electrolyte drinks can replenish the minerals you lose and enhance your body’s ability to stay hydrated.

Avoid alcohol and caffeine during the flight, as both can dehydrate you further. Instead, focus on sipping water regularly, even if it means making more trips to the restroom. Bring a reusable water bottle and refill it once you pass security to have a constant supply. Remember, a well-hydrated body adjusts more efficiently to new time zones and environments.

5. Time Your Meals

When you eat can be just as important as what you eat when it comes to resetting your internal clock. Timing your meals to align with your destination’s time zone can help signal to your body when it’s time to be awake and when it’s time to rest. A study from Harvard University suggests that adjusting meal times before you travel can even preemptively shift your circadian clock. Consider lighter, high-protein meals in the morning and afternoon to sustain energy without weighing you down.

Don’t underestimate the power of a good breakfast upon arrival, even if you’re not particularly hungry. Breaking your fast sends signals to your brain and body that it’s the start of the day. Be mindful, however, of avoiding heavy or fatty meals close to bedtime, as they can lead to discomfort and restless sleep. Eating like a local can also help you acclimate culturally and digestively.

6. Move Your Body

Physical activity can be a formidable ally in combating jet lag. After a long flight, your body might feel stiff and lethargic, but even a brisk 20-minute walk can work wonders. Exercise helps boost endorphins, which can elevate your mood and increase your alertness. You don’t need to hit the gym; exploring your new surroundings on foot can serve the dual purpose of tourism and exercise.

Consider incorporating some light stretching or yoga into your routine, especially if you wake up earlier than planned. This not only keeps your muscles relaxed but also helps your mind transition from a sleep state to wakefulness. Avoid strenuous workouts close to bedtime, as they can have the opposite effect and keep you up longer. The goal is to find a rhythm that complements your travel schedule and environment.

7. Try Grounding Techniques

Grounding, or “earthing,” involves physically connecting with the earth to absorb its electrons, which some believe can realign your body’s electrical energy. After a long flight, spend a few moments barefoot on grass, sand, or any natural surface to help reduce inflammation and improve sleep. Though it might sound a bit unconventional, research published in the Journal of Environmental and Public Health suggests that grounding can help reset your body’s internal clock and mitigate jet lag symptoms.

The practice can be as simple as sitting on the ground for a few minutes or taking a leisurely barefoot stroll on the beach. While scientific backing is still in its infancy, many travelers swear by its calming and restorative effects. At the very least, grounding gives you a moment of pause to breathe and connect with your new environment. It’s a no-cost, low-effort option worth trying, especially if you’re desperate for relief.

8. Embrace Aromatherapy Remedies

Harness the power of scent to calm your mind and body, making it easier to adjust to your new environment. Essential oils like lavender, chamomile, and bergamot have properties that promote relaxation and can help you ease into a restful sleep. Carry a travel-sized diffuser or simply inhale the aroma directly from the bottle for a quick calming session. You can also add a few drops to your pillow or take a warm bath infused with these scents before bedtime.

If you’re using oils during the day to stay alert, opt for energizing scents like peppermint or citrus. These can invigorate your senses and help keep drowsiness at bay. Aromatherapy is a simple, portable solution that allows you to create a personalized oasis of calm, no matter where you are. Plus, the familiar scent can provide comfort in an unfamiliar place.

9. Set Your Watch Ahead

Psychologically preparing for your destination’s time zone can reduce the shock to your system upon arrival. As soon as you board the plane, change your watch and devices to the local time of your destination. This subtle mental shift can help you start aligning your eating and sleep patterns ahead of time. It’s about tricking your brain into adopting the new schedule as soon as possible.

While this doesn’t change the physical effects of crossing time zones, it can help reduce the mental dissonance. By mentally committing to the new time zone, you make it easier for your body to follow suit. This small act of preparation can go a long way in easing the transition. Just remember to apply this change to all devices to avoid any confusion.

10. Practice Mindful Breathing

Breathing exercises can help regulate your nervous system and promote relaxation, making it easier to adjust to new sleep schedules. Practice deep breathing techniques, such as the 4-7-8 method, where you inhale for four counts, hold for seven, and exhale for eight. This technique can lower heart rate and help induce sleep naturally without the dependence on medication. It’s a portable, no-equipment-needed strategy you can practice anywhere.

Use these exercises when you find yourself struggling to fall asleep or when anxiety about adjusting kicks in. Even a few minutes can make a significant difference in how you feel. Mindful breathing is versatile, serving as both a morning energizer and an evening relaxer. Incorporate it into your routine for a grounding effect that transcends time zones.

11. Use Acupressure Techniques

Acupressure is an ancient practice that involves applying pressure to specific points on the body to relieve pain and promote relaxation. Certain points, like the Pericardium 6 on the inner wrist, can help alleviate nausea and aid in sleep regulation. You can easily learn a few key points via online tutorials or consult a professional before your trip. It’s a holistic approach that offers a break from the pharmaceutical route.

During your flight or upon arrival, apply gentle pressure or use acupressure bands for consistent relief. The beauty of acupressure lies in its simplicity—no equipment necessary other than your own hands. It’s a discreet, no-cost option that can be done while sitting on the plane or lying in bed. As with all holistic approaches, results may vary, but many travelers find it to be a valuable part of their jet lag toolkit.

12. Create the Ideal Sleeping Environment

Creating an ideal sleeping environment is crucial when battling jet lag. Consider blackout curtains or sleep masks to block out unwanted light if you’re trying to sleep during daylight hours. A white noise machine or app can drown out unfamiliar sounds that might otherwise keep you awake. These tools help simulate a more familiar sleeping environment, even in a foreign hotel room.

Pay attention to the temperature of your room, aiming for a cool 60-67 degrees Fahrenheit. This range is optimal for sleep and can help your body relax more quickly. Bring familiar items from home, like a pillowcase or blanket, to add comfort and ease anxiety. The goal is to create a cocoon of familiarity to help your mind and body relax.

13. Limit Alcohol and Caffeine

While it might be tempting to reach for a coffee to perk up or a drink to wind down, both can exacerbate jet lag symptoms. Caffeine can interfere with your ability to fall asleep later, while alcohol can disrupt your sleep cycle, leading to a night of poor-quality rest. Instead, focus on consuming these beverages strategically, if at all. Opt for caffeine in the early part of the day and keep alcohol consumption moderate.

Hydration is your ally; replace coffee or cocktails with herbal teas or infused water. This approach helps maintain energy balance without the crash that often follows. Choose drinks that are known for their calming effects, like chamomile or peppermint tea. By moderating your intake, you give your body a better chance to adjust naturally.

14. Keep Your Mind Stimulated

Sometimes, the best way to overcome jet lag is simply to distract yourself. Engage in light mental activities like reading, journaling, or puzzles to keep your mind occupied. The idea is to focus on something enjoyable that doesn’t require too much energy but can help shift your mental state. This tactic can be particularly useful during flights or during those inevitable bouts of insomnia.

Instead of staring at the clock, which only exacerbates anxiety about not sleeping, immerse yourself in a good book or series. Choose activities that are calming, so they don’t inadvertently keep you awake. It’s about redirecting your focus away from the frustration of jet lag and onto something productive or enjoyable. This mental shift can often make the transition smoother and more enjoyable.

15. Adjust Your Mindset Temporarily

Finally, one of the most powerful jet lag remedies is a mindset shift. Accept that a certain amount of discomfort is inevitable and remind yourself that it’s a temporary hurdle. By releasing the pressure to immediately adjust, you free yourself from unnecessary stress and anxiety. This mental acceptance can surprisingly lessen the severity of symptoms.

Be kind to yourself and allow for rest when needed, without guilt or frustration. Sometimes, pushing against jet lag only makes it worse, so embracing a more flexible schedule can be beneficial. Remember that everyone adjusts at their own pace, and what works one day might not work the next. The key is to maintain a balanced approach, adjusting as needed.