4 Ways to Get Over Jet Lag Fast, According to Sleep Experts

Jet lag can make or break an otherwise stress-free vacation, but don’t let the fatigue get you down. (If only it were that easy.) Unfortunately, combatting the tiredness or insomnia from jet lag can be a challenge for most travelers.

Certain types of trips seriously disrupt your circadian rhythm, but there are also effective ways to offset significant time changes. We spoke with several sleep experts to learn what jet lag is, why it happens, and how you can make it a non-issue.

What Is Jet Lag?

Jet lag is the onset of fatigue and other symptoms after traveling to different time zones. According to sleep expert Olivia Arezzolo, trips that travel eastward (where the clock jumps ahead) are the most difficult. “Logistically, this means that it’s more difficult to fly from the USA to Europe,” Arezzolo explains.

Holistic sleep health expert Sarah Silverman, PsyD, says that experiencing jet lag while traveling is normal and to be expected, especially when crossing multiple time zones. “The general rule of thumb to keep in mind is the number of time zones you’ll be crossing is usually the number of days it may take for your body to adjust to local time," says Silverman.

Both Arezzolo and Silverman note that there are some individuals who can adjust more quickly than others. If you're not that person, you may experience jet lag when you arrive at your destination, or you may feel it more once you get back home (or you could be someone who experiences it both times).

How Can You Tell If You’re Jet Lagged?

Arezzolo says there are several symptoms of jet lag. You may be experiencing it if you notice any of the following.

• Daytime fatigue 
• Being extremely alert, awake, and energized in the evening
• Difficulties sleeping through the night, with exhaustion throughout the day 
• Brain fog and memory lapses
• Moodiness, irritability, and anxiety
• Lacking motivation, akin to burnout 
  

4 Ways to Overcome Jet Lag as Fast as Possible

There are some simple secrets to getting over jet lag faster than expected, even if you’re especially susceptible to it. Along with keeping a solid routine, here is how to get your energy back or prevent it from dropping in the first place.

1. Use Light to Your Advantage

Clinical sleep coach Teresa Power, BS CCSH, says to use light or the lack of light to adjust your sleep schedule in the few days before and once you arrive at your destination. “Light is a 'zeitgeber,' meaning it’s a natural way your body tells time and aligns your circadian rhythm. Try to get as much daylight and bright light as possible early in the day and reduce it close to bedtime. If you can, skip the sunglasses in the morning and keep the lights dim or off in the evening.”

As tired as you are when you land, Arezzolo says you need to be awake when it’s day and asleep when it’s night. “With light, the circadian rhythm’s primary zeitgeber (influencing factor), this is absolutely essential,” she reiterates. Depending on the time zone, you could use artificial light to slowly adjust your sleep before your trip. 

2. Strategize Your Sleep During Travel

Arezzolo suggests not making your travel routine more complicated than it needs to be. “Simply focus on what will make the greatest impact in the shortest amount of time,” she says. First and foremost, once on the plane, she says to set your clock to your destination’s timezone to get used to your new time before you arrive.

For Silverman, napping or not napping on the plane could be helpful, depending on the time of your flight. “One option is to choose a sleep deprivation approach, meaning do not sleep on your flight, and the second option is a strategic nap approach, where you consider taking a 60- to 90-minute nap 1 to 2 hours before your flight lands.”

These options depend on the time of your flight and what time you land at your destination. Silverman says it’s typically harder to adjust to very early morning flights or red-eye flights. A jet lag app could help you determine which approach would be more helpful based on the starting and ending time zone (more on that later). 

3. Stay Hydrated and Eat on a Schedule

Silverman emphasizes the importance of regular hydration when traveling and once you arrive. “During travel time to your destination, it's especially important to stay hydrated. Drinking enough water while traveling is what I consider to be a low-hanging fruit that can potentially mitigate how your body handles adjusting to a new time zone,” she says.

Power agrees, adding that you should also be mindful about your caffeine intake in the new time zone. “Using it to stay awake in an earlier time zone is OK, but don’t drink it at dinner, or you risk having difficulty falling asleep or staying asleep that night, even if you’re tired! Keeping your meal times close to normal in the new and current time zone can also help your body get used to the change.”

4. Use a Jet Lag Calculator

Silverman likes to use a jet lag calculator when she travels. “It’s a great free resource to use for cross-country or international trips and can make some helpful suggestions based on your exact flight times,” she says. These recommendations can help you shift your sleep schedule in the days leading up to your trip.

“Additionally, you can consider using the Timeshifter Jet Lag app. It’s subscription-based, but they do offer a free trial, and your first 'jet lag plan' is free. It specifically tells you when to eat, sleep, get light, consume caffeine, etc., which can be helpful when crossing multiple time zones,” Silverman explains.