How to Combat Jet Lag and Adjust to a New Time Zone

Jet lag can be one of the most frustrating aspects of travel. The disruption of your internal clock may leave you feeling tired, irritable and out of sync with your destination. But with proper strategies in place, jet lag can be overcome and adjusted quickly to a new time zone. Here are some tips for successful jet lag adjustment and time zone shift.

Adjust Your Sleep Schedule

Before leaving on vacation, begin to adjust your sleep schedule to match your destination’s. Gradually shift your bedtime and wake-up times a few days beforehand so that you’re closer to the time zone in your destination when you arrive.

Stay Hydrated

Dehydration can make jet lag symptoms worse, so ensure to drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine as these dehydrate you and disrupt sleep patterns.

Make Sure You Get Plenty of Sunlight

Natural sunlight is ideal for setting your internal clock, so make sure you get plenty during the day, especially in the morning. If you arrive at your destination during daylight hours, take some time out of work or other commitments to enjoy some outdoor time to help adjust to the new time zone.

Avoid Napping

It may be tempting to take a nap when you arrive, but try to avoid doing so as it makes it harder to fall asleep at night. Instead, aim to stay up until bedtime in your new time zone.

Use Sleep Aids Wisely

If you’re having difficulty sleeping, consider using aids like melatonin or prescription medications; however, only with the supervision of a healthcare provider. Steer clear of sleeping pills or other sedatives which may make you groggy or disoriented.

Stay Active

Exercise regularly throughout the day to reduce jet lag symptoms and enhance sleep quality. But try to avoid exercising too close to bedtime as this could make it harder for you to drift off quickly.

Eating Healthily

Eating a balanced, nutritious diet can help you feel more energized and reduce jet lag symptoms. Skip heavy, greasy meals in favor of lighter meals packed with essential nutrients.

Maintain Consistency

Once at your destination, try to follow a regular sleep and mealtime schedule. This can help your body adjust faster to the new time zone and minimize jet lag symptoms.


Jet lag can be an annoying part of travel, but with the right strategies you can conquer it and adjust to a new time zone quickly. By changing up your sleep schedule, staying hydrated, getting plenty of sunlight, avoiding napping, using sleep aids wisely, staying active, eating healthily and staying consistent during your trip you will reduce jet lag symptoms and maximize enjoyment from each moment. Just remember to be patient with yourself – give your body time to adjust and you’ll soon be back feeling like yourself again!

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