Want to beat jet lag and sleep better while traveling?
We know sleep is one of the first things to go when you travel. Between crossing multiple time zones, sitting cramped in a plane seat for hours, eating at odd times, and landing in an unfamiliar bed, your body has no idea what’s going on.
The result? You’re wide awake at 3 a.m. staring at the hotel ceiling, or you’re nodding off at dinner when everyone else is just getting started. This is exactly what happened to me on a recent trip to Beijing.
Jet lag and poor sleep while traveling go hand in hand. So instead of tackling them separately, let’s look at what you can do at every stage of your trip to beat jet lag and sleep better while traveling… faster.
Bet Jet Lag Before You Even Leave Home
Start Shifting Your Sleep Schedule Early
If you’re crossing just one or two time zones, you can probably skip this step. But if you’re heading to a destination three or more time zones away, it’s worth starting to adjust your sleep and wake times a few days before you leave.
This is my favorite tip for beating jet lag and sleeping better while traveling. I feel it’s what makes the most difference.
Move your schedule by about 15 to 30 minutes each day toward your destination. It won’t eliminate jet lag, but it takes the edge off, especially if you’ll be staying for a week or more. If it’s a short trip, don’t bother. By the time your body adjusts, you’ll already be heading home.
Consider Melatonin
Melatonin is worth trying if you haven’t already. It’s available over the counter and can help your body adjust to a new time zone.
That said, it works really well for some people and does absolutely nothing for others, like me. If you’ve never tried it, test it at home first before depending on it during your trip.
Pack Your Sleep Essentials
Don’t underestimate how much the right gear can help. A good sleep mask is a must, especially on planes and in hotel rooms where light control is limited. Look for one that’s soft, fits snugly, and has an adjustable strap.
Earplugs are just as important. Noise-canceling headphones work great for listening to music, but tend to be too bulky for actually sleeping. I learned this the hard way.
Custom-molded earplugs are a great option because they fit your ears perfectly and block out noise effectively.
A white noise app on your phone can also be a lifesaver on the plane or in a noisy hotel. Most apps give you several sound options to pick from, so you can find what works best for you.
And don’t forget a comfort item from home. It sounds small, but your brain responds to familiar smells and sensations.
A travel pillow or even just your own pillowcase from home can help signal to your brain that it’s time to sleep, even in an unfamiliar place. Here is a travel pillow that works for me because of its shape.
Some people swear by bringing their favorite slippers or a small candle they use as part of their bedtime routine at home. Personally, I think that’s a bit much.
How to Beat Jet Lag and Sleep Better On the Plane
Set Your Watch to Your Destination’s Time Right Away
As soon as you board, switch your watch and phone to your destination’s local time. Yes, it’s a mental trick, but it works. Start thinking in that time zone immediately.
If it’s nighttime at your destination, try to sleep on the plane. If it’s daytime there, do your best to stay awake. This is another tried-and-true tip to help you beat jet lag and sleep better while traveling.
Choose Your Seat Wisely
If you know you want to sleep on the plane, book a window seat in advance. You’ll have something to lean against, and you won’t get disturbed every time someone in your row needs to get up. It makes a real difference on a long flight.
Stay Hydrated
Another winning tip to help you beat jet lag and sleep better while traveling is, drink water regularly throughout your flight. This cannot be stressed enough. Airplane cabins are incredibly dry, and dehydration makes jet lag noticeably worse.
Skip the alcohol, even if a glass of wine sounds relaxing. It might help you fall asleep faster, but it disrupts sleep quality and tends to wake you up before you’ve had a proper rest.
The same goes for coffee and other caffeinated drinks, especially in the hours before you plan to sleep. I know you don’t want to hear this, but if you really need to beat jet lag and sleep better while traveling, avoiding these beverages is key.
How to Beat Jet Lag and Sleep Better At Your Destination
Get Outside and Into the Sunlight
This is one of the most effective things you can do to beat jet lag and sleep better when traveling. Sunlight is your body’s most powerful cue for resetting its internal clock. Get outside as soon as you arrive. A morning or afternoon walk keeps you moving while exposing you to natural light.
Your eyes have photoreceptors that absorb sunlight and send signals to the brain to stay awake, which is exactly what you need when your body thinks it should still be sleeping.
Try to pack your first day with light activities and tours if possible. It keeps you on your feet and makes it much harder to give in to the temptation of a long nap.
Create a Good Sleep Environment
Hotel rooms can be tricky. The room might be too warm, too bright, or too noisy. Take control of what you can. Set the temperature between 60 and 68 degrees, which is the range where most people sleep best.
Close the curtains tightly, and use your sleep mask if light still creeps through. If the room is noisy, reach for your earplugs or pull up your white noise app. If light is still filtering through the curtains, use a standard clip to fasten them shut.
Stick to Your Bedtime Routine
Your bedtime routine is more powerful than you might think. If you normally change into pajamas, brush your teeth, and read for a bit before sleep, keep doing that on the road. Your brain recognizes those patterns and starts winding down when it sees them.
The key is to have a routine established well before your trip, so your body knows the cues.
Eat and Move on Local Time
Start eating on the local schedule as soon as you arrive. Have lunch when everyone around you is having lunch, even if your body is insisting it’s the middle of the night.
Your eating schedule is one of the ways your body tracks time, and syncing it with local mealtimes helps speed up the adjustment process.
Exercise also helps, but try not to do anything too intense close to bedtime. A walk, some light stretching, or even a gentle swim is a good option.
Take a Warm Bath or Shower After a Long Flight
After a long flight, a warm bath or shower can do wonders. It relaxes tired muscles, helps you unwind, and naturally eases your body toward sleep. It’s a simple thing that makes arriving at your destination feel a lot more manageable.
Put the Phone Down Before Bed
The blue light from phones, tablets, and e-readers interferes with your body’s ability to produce melatonin, which is the hormone that tells your brain it’s time to sleep.
Try to put the screens away at least 30 minutes before you want to fall asleep. It’s harder than it sounds, but it really does help.
When You Get Back Home
Pick a Smart Return Flight
Try to book a return flight that gets you home later in the day. Then push through and stay awake until at least 9 or 10 p.m. local time. If you absolutely have to nap, keep it short, no more than an hour or two.
Be Easy on Yourself
Coming home from a big trip is harder than most people expect. If you can, avoid scheduling anything too demanding for the first day or two back. Don’t force yourself straight into a full work schedule if you can help it. Your body needs a little time to readjust.
Eat Well and Stay Hydrated
Just like at your destination, what you eat and drink matters when you’re readjusting at home. Stick to easy-to-digest meals with plenty of fruits, vegetables, and whole grains. Keep drinking water.
And hold off on using alcohol to help you sleep. It helps, but it makes the adjustment take longer.
Get Back Outside
Sunlight and water work just as well at home as they did at your destination. Spend some time outside during daylight hours, and your body will find its rhythm again faster than you’d expect.
Final Words: Travel Far, Sleep Well, Feel Like Yourself Faster
Sleep and jet lag are two sides of the same coin when you travel. The good news is that most of what helps with one also helps with the other. A little preparation before you leave, some smart habits on the plane, and a few simple adjustments once you arrive can make a real difference.
You don’t have to spend the first couple of days of your trip feeling wiped out. With a bit of planning, you can feel like yourself a lot sooner and make the most of every day.
Want to learn more about how to beat let lag and sleep better while traveling? Check out these useful guides.
What are your go-to tricks for sleeping well on the road? Have you found something that really works for jet lag? Share your tips in the comments!
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