Jet lag isn’t just a mild inconvenience—it’s a trip-wrecking, mood-altering experience. I say that as someone who once stumbled into a pharmacy in Vietnam after three nights of zero sleep and walked out with Valium. No shame. Just pure survival.
When your internal clock (circadian rhythm) is out of sync with local time, the consequences are real. Insomnia, brain fog, irritability, and physical exhaustion can quickly drain the joy out of an incredible destination.
If you want to spend your first day at a cafe instead of staring at a hotel ceiling, here is your survival guide to beating jet lag.
6 Proven Ways to Adjust to a New Time Zone
1. Shift Your Schedule Early
Don’t wait until you land to change your habits. A few days before your flight, start shifting your bedtime 30–60 minutes toward your destination’s time zone. This “pre-adjustment” softens the blow once you arrive.
2. Use Technology (The Timeshifter App)
I swear by the Timeshifter app. You enter your flight details, and it generates a personalized plan telling you exactly when to seek light, avoid light, nap, or use caffeine. It takes the guesswork out of biology.
3. Hydrate and Limit Stimulants
Airplanes are dehydrating, which worsens “brain fog.”
- Drink water consistently throughout the flight.
- Limit caffeine after the early afternoon.
- Skip the alcohol for the first 48 hours. I know, a cocktail on vacation is tempting, but it disrupts your REM sleep when you need it most.
4. Force a Local Routine
The moment you land, you are on “local time.” Eat your meals when the locals eat and stay awake until at least 9:00 PM.
Pro Tip: Spend time outdoors. Natural sunlight is the strongest signal to your brain that it’s time to be awake.
5. Master the Power Nap
If you must nap, keep it under 20–30 minutes and finish before 3:00 PM local time. Anything longer or later will sabotage your ability to sleep through the night.
6. Consider Short-Term Supplements
A low dose of Melatonin (1–5 mg) for the first two or three nights can help signal to your brain that it’s time to wind down. Always consult with a professional before trying new supplements, but for many travelers, it’s a game-changer.
Give Yourself Grace
Jet lag can make you feel emotional, impatient, and unlike yourself. That is completely normal. When planning your itinerary on Sample the Globe, I always recommend planning lighter activities for the first 48 hours. ## The Bottom Line Jet lag is real, and “powering through” without a plan rarely works. Treat your sleep recovery with the same importance as your flight and hotel bookings.
If you ever find yourself pacing a hotel room at dawn in a foreign country… trust me, you’re not alone. We’ve all been there.