How to Beat Jet Lag Before It Starts

Arrive refreshed, energized, and ready to explore

Jet lag can sneak up on even the most seasoned travelers. That grogginess, irritability, and lost time can steal the excitement right out of your trip. But here’s the good news: with a few intentional steps before and during your journey, you can minimize jet lag — and enjoy your destination from day one.

A little planning goes a long way. Start by adjusting your sleep schedule a few days before departure. Shifting your bedtime closer to your destination’s time zone — even by 30 or 60 minutes — helps your body gradually acclimate. Combine that with a flight that lands during daylight hours, and you’re giving yourself a head start on resetting your internal clock.

Hydration is another secret weapon. Airplane air is dry, and dehydration can intensify jet lag symptoms. Drinking plenty of water before, during, and after your flight — while keeping alcohol and caffeine in check — keeps your body feeling energized.

Once you arrive, sunlight becomes your ally. Natural light signals to your brain that it’s time to be awake, helping you adjust faster. Pair that with light movement, like a gentle walk or some stretches, and your body will thank you.

Some travelers also find melatonin or other natural sleep aids helpful for nudging the body clock in the right direction — but always consult a healthcare professional first. And don’t forget the little things: eye masks, neck pillows, and noise-canceling headphones can transform your in-flight rest, so you arrive feeling ready to explore.

The best part? Working with a travel advisor makes all of this even easier. I help my clients plan flights, accommodations, and schedules that minimize travel fatigue. That means less time recovering and more time enjoying your trip, no matter the destination.

Travel should be exciting, not exhausting. With a few smart strategies — and a little expert guidance — you can beat jet lag before it even starts.