How to Reduce Jet Lag

Traveling across time zones can throw off your biological clock, but there are effective ways to reduce jet lag. Here’s a comprehensive guide to help you adjust and make the most of your trip.

Use a Sleep Mask

Light can significantly impact your sleep, especially after crossing multiple time zones. Wearing a comfortable sleep mask that blocks out all light is one of the best ways to stay asleep.

I recently read an article by an astronaut who experiences 16 sunrises in 24 hours. Imagine trying to sleep under those conditions! You are particularly sensitive to any light after you have traveled through a number of timezones.  Blocking this light is possibly the best thing you can do to help you to stay asleep. 

I’ve been using this Manta sleep mask for almost a decade (I replace it annually and wash it regularly).

Wear Earplugs

Noise sensitivity increases when your body is out of sync. When traveling, I’ve encountered all kinds of surprising noises—roosters crowing, geckos chirping, and chai wallahs shouting early in the morning. Earplugs are a lifesaver!

Look for earplugs with at least -33dB noise reduction, such as Howard Leight. They’re affordable, comfortable, and highly effective.

Consider Sleep Aids

Sometimes, a little help is needed to maintain sleep. Use sleep aids cautiously:

  • Over-the-counter options: Half a 25mg Benadryl or a child’s 12.5mg dose works for many. Avoid higher doses if you’re prone to lingering drowsiness.
  • Prescription options: Anti-anxiety medications like Xanax may help, but consult your doctor first.
  • Long-term caution: Avoid long-term regular use of anticholinergic drugs like Benadryl, as they’ve been linked to a higher risk of dementia.

My go-to is a small dose of Benadryl—it’s simple and effective. Just be careful, as 25mg might leave you feeling groggy in the morning. Adjust based on what works for you.

Align With Local Time

Once you arrive, aim to stay awake during the day and sleep at night.

  • Avoid screens an hour before bedtime.
  • Skip caffeine at least 5–8 hours before sleeping, depending on your sensitivity.
  • Use tools like the Timeshifter app to plan sleep and activity schedules before you get to your destination’s timezone.

Adjust Sleep Based on Flight Timing

  • Landing in the morning: Try to sleep on the plane.
  • Landing at night: Stay awake during the flight.

This step is tricky for some who cannot sleep on planes, but even small adjustments help. Personally, I’ve found that syncing sleep with my destination’s time zone—even a little—makes a big difference.

Healthy Habits to Combat Jet Lag

  • Eat small meals to prevent stomach discomfort.
  • Avoid alcohol as it disrupts sleep.
  • Strategically use caffeine and exercise to help you stay alert, but avoid them in the evening.
  • Stay hydrated–drink plenty of water.
  • Nap wisely, and keep naps under 20 minutes to avoid interfering with nighttime sleep. ALWAYS set an alarm with naps or else you might find yourself inadvertently taking a 9-hour “nap.” 

Be Aware of Digestive Issues

Jet lag can also impact your digestive system, causing diarrhea or constipation in some travelers.

More than once, I’ve experienced sudden digestive issues on long flights—even before eating anything at my destination! Research confirms that jet lag can disrupt gut health and symptoms often worsen the more time zones you cross. Here’s another resource that highlights the connection between jet lag and digestive upset.

Even if you do everything we listed above, it’s still very likely that you’ll wake up very early in the morning (or the middle of the night, as it were).  I’m apt to just lay in bed peacefully and continue to try to sleep. I’m rarely successful at falling back to sleep, but I still find it helpful to lie peacefully. Others might find it better to get up and start the day, although we suggest giving yourself a chance to fall back asleep so don’t reach for your phone immediately! 

You’ll also then get pretty tired in the mid-afternoon. If you take a nap, let it be a short nap, as suggested above. Lauren suggests setting your alarm if you even sit on your bed to tie your shoes (only a mild exaggeration); “accidental naps” are very common the first few days in a country. 

By following these steps, you can significantly reduce the effects of jet lag and set yourself up for a smoother, more enjoyable experience. While it may not eliminate jet lag entirely, it can make a world of difference in how you feel during your travels.

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