Crossing time zones at the speed of a jet is thrilling, but it does come with a downside that’s all too real. Jet lag. Sleep schedules get flipped, energy levels plummet, and your internal clock feels like it just lost a wrestling match. The groggy haze of jet lag can turn even the most exciting trips into a sluggish start.

But here’s the thing. Jet lag doesn’t have to ruin your travel vibes. With a few smart strategies, you can tame the beast, adjust to new time zones faster, and keep your energy high during your adventures. From pre-flight prep to post-arrival recovery hacks, here’s how to make jet lag a thing of the past.

1. Prepare Before You Fly

Jet lag starts before your plane even takes off. Adjusting your routine a few days in advance can give your body a head start on syncing with a new time zone.

Shift Your Sleep Gradually

If you’re traveling east, aim to go to bed an hour earlier each night for a few days leading up to your trip. For westward travel, do the reverse and stay up later. This gets your body familiar with the shift before you even land.

Time Your Meals

Ever heard the phrase “your stomach has a clock too”? It’s true. Start nudging your meal schedule closer to your destination’s local time a day or two before flying. This helps reset your internal routines and makes it easier to transition once you arrive.

2. Take Control During the Flight

Your time in the air isn’t just for catching up on movies or squeezing into awkward naps. What you do mid-flight can set you up for success when battling jet lag.

Pick the Right Seat

Whenever possible, choose a window seat to minimize disruptions if you’re planning to sleep. If you’re on a long-haul flight and sleep isn’t on the agenda, an aisle seat makes it easier to stretch and stay active.

Practice Sleep Hygiene at 30,000 Feet

Bring along tools to help you sleep better on the plane, like a neck pillow, noise-canceling headphones, or an eye mask. Skip the booze and caffeine, as these can mess with your ability to sleep or stay hydrated. Instead, stick to water or herbal tea to keep your system running smoothly.

Sync With Your Destination Time

If it’s nighttime at your destination, try to sleep during the flight, even if it feels unnatural. Conversely, if it’s daytime where you’re going, stay awake—even if it means leaning on in-flight entertainment and snacks to keep your eyes open.

3. Adjust Quickly Upon Arrival

Landing in a new destination means you’ve got a fresh clock to sync with. The faster you immerse yourself in the local rhythm, the easier it’ll be to trick your body into adjusting.

Skip the Nap

No matter how tempting it might be to crash on your hotel bed as soon as you arrive, resist the urge. Napping midday can throw off your adjustment and make it harder to sleep at night. Push through the tiredness and aim to stay awake until at least 8 or 9 p.m. local time.

Get Outside

One of the most effective ways to reset your internal clock is exposure to natural sunlight. Spend time outdoors during the day to signal to your body that it’s time to be alert. If the sun is out, consider a walk or outdoor activities that keep you moving while soaking up that vitamin D.

4. Master the Art of Hydration

Dehydration is a sneaky factor that often worsens jet lag symptoms. Being stuck in a dry airplane cabin for hours doesn’t help, which is why it’s so important to stay ahead of the hydration game.

Drink Up

Aim to drink water consistently throughout your flight and upon landing. Carry a reusable water bottle and refill it whenever you can (many airports have hydration stations). Avoid alcohol, which can dehydrate you, and save the celebratory cocktail for when you’re fully settled.

Eat Hydrating Foods

Snacking on hydrating fruits like oranges, cucumbers, or watermelon can keep you feeling fresh. Soups or broths are also excellent options, particularly if you need a little comfort food during your adjustment period.

5. Fine-Tune Your Sleep Schedule

Getting quality rest is a major component in defeating jet lag. Adjusting your bedtime and morning routine creates a strong foundation for your body to adapt.

Use the 15-Minute Rule

If you can’t fall asleep in your new time zone, try this trick. Every night, go to bed 15 minutes earlier or later than usual (depending on the time difference) until you align with the local schedule. It’s a gentler approach to resetting your internal clock without feeling forced.

Try Melatonin

Melatonin supplements can signal to your body that it’s time to sleep, making them helpful when adjusting to a new time zone. Take them about 30 minutes before bed—but only for the first few nights to avoid relying on them long-term.

6. Move Your Body

Exercise gets your blood flowing, wakes up your muscles, and helps counteract the stiffness of long flights. A little movement is all it takes to start feeling more like yourself.

Start Small

You don’t need a gym to make a difference. Simple stretches in your hotel room, a brisk walk around the neighborhood, or even a quick swim in the hotel pool can work wonders.

Time It Right

If you exercise in the morning, it’ll wake you up and help you feel energized for the day. If you prefer late-afternoon or evening workouts, try to keep it light so it doesn’t interfere with your ability to fall asleep.

7. Fuel Your Body With the Right Foods

What you eat can have a surprising impact on how fast you recover from jet lag. Fuel your system with energizing, nutrient-dense meals that support your physical and mental well-being.

Focus on Protein and Fiber

Start your day with a protein-packed breakfast to boost your energy levels. Pair it with some fiber-rich foods, like whole grains or fresh fruit, to keep you feeling full while promoting good digestion.

Avoid Heavy Dinners

If you’re adjusting to a new time zone, avoid overly heavy or rich dinners that might keep you awake or disrupt your sleep. Instead, opt for lighter meals packed with lean protein and colorful vegetables.

8. Don’t Obsess Over the Clock

Jet lag recovery isn’t an exact science, and it often takes a little time to fully adjust to a new rhythm. Give yourself some grace and focus on enjoying your new surroundings.

Go With the Flow

Not every day will perfectly align with your plans, and that’s okay. Some days you may crash earlier than planned or need that extra coffee to keep going. The important thing is to listen to your body and allow it to adapt naturally.