Traveling across multiple time zones is exciting but often comes with the unwelcome companion of jet lag. The fatigue and insomnia can certainly put a damper on your trip. Fortunately, these expert jet lag strategies can help you adjust quickly so you can make the most of your journey.

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1. Adapt Quickly to Your New Time Zone

As soon as you arrive at your destination, adjust your watch to the local time zone. Follow the local time for eating and sleeping, and you will overcome jet lag much faster.

• Smart Watch: They have so many useful features, like automatically adjusting to new time zones.

2. Manage Sleep Time

If it is nighttime at your destination, try to sleep during the flight. Use noise-canceling headphones, eye masks, and comfortable travel pillows to help you rest. If you’re feeling extremely tired, take short naps of 20-30 minutes to recharge without disrupting your sleep schedule.

• Noise-canceling headphones: I use these for every trip!
• Side-sleeper eye mask: That’s me, side sleeper, here. These are good for travel and at home.
• Travel Pillow: Memory foam is not just for your bed. It’s also for your neck pillow at 30,000 feet in the air.

3. Stay Hydrated

Drink plenty of water because dehydration can worsen jet lag symptoms.

• Refillable water bottle: This bottle keeps your water cold and is perfect for long travel days.

4. Get Some Sunlight

Exposure to sunlight helps reset your internal clock. Spend time outdoors during daylight hours, if you can.

• Portable Sunlight Lamp: These lamps can help improve sleep patterns, boost mood and energy levels, and combat seasonal affect disorder. While, it may not be as good as the real thing, it’s next best.

5. Avoid Alcohol and Caffeine

Skip the alcohol and caffeine. They both can disrupt your sleep patterns and make it difficult to fall asleep.

6. Take Melatonin Supplements

Melatonin can help regulate your sleep-wake cycle. Take it a few hours before bedtime at your destination to help you fall asleep.

• Melatonin Gummies: These natural sleep aid gummies can help you adjust to new time zones.

7. Gradually Shift Your Schedule

A few days before departure, gradually start shifting your sleep and mealtimes to match your destination’s time zone.

8. Use Essential Oils

Aromatherapy can help relax and rejuvenate you during your travels. Lavender oil is known for its calming effects.

• Lavender Essential Oil: This essential oil is specifically for relaxation and better sleep. I like that the application is roll-on instead of a spray. Plus, the small bottle is a perfect size for travel.

9. Stay Active During Layovers

Use layovers as an opportunity to walk around, stretch, and stay active.

• Comfy Shoes: These are probably the most comfortable walking shoes I own. An added bonus is that they come in an array of colors. Get your steps in and stay motivated to move during layovers.

11. Limit Screen Time Before Bed

Reduce exposure to screens as the blue light can interfere with your sleep.

• Blue Light Blocking Glasses: These glasses contain lenses that protect your eyes from screen glare and reduce blue light exposure. And they come in a pack of three, one for each outfit.

12. Stay Cool

Use a travel fan on your flight or in your room to keep the temperature in your space cooler.

• Battery Operated Travel Fan – This travel fan is small and compact. It helps keeps you cool and comfortable during travel. If you are anything like me, staying cool is necessary to getting good sleep.

13. Practice Relaxation Techniques

Practice relaxation techniques like deep breathing or progressive muscle relaxation to help you sleep better.

Conclusion

With these tips and products, you’ll be well-equipped to tackle jet lag and enjoy your travels to the fullest. Remember, preparation is key to a smooth and enjoyable trip. If you’re looking for road trip ideas or travel destinations, make sure to check out my travel guides. I’m turning my favorite adventures into detailed travel guides for you! Safe travels!️