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Avoiding Jet Lag On Any Trip

Monday, June 1, 2026 22:07

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Jet lag is the worst. It can lower your energy, make you feel weak and stupid, but ostly it just gives you less quality time on your trip. When you’re sluggish and groggy, nothing is fun or interesting. Honestly, budget travelers can’t afford to get hit with jet lag. If you’re someone that has been a victim of this traveler’s curse, there are ways to make sure you avoid it next time.

Me, looking out the window of an airplane, listening to headphones.

I had the worst bout of jet lag in 2006 and I vowed to never again have that problem. Over the years I’ve learned some great ways to keep my body from rebelling over the time (and environment and weather) changes:

Me with my sparkling water

Easy things you can do

There are jet lag preps that are going to take you some time, but there are some that you can do as you’re traveling and the night/day before your trip.

Stay hydrated - with the dry airplane air, you need to keep your body hydrated more than you would normally. I put ice cubes in a thermos (ice is usually permitted through security), then fill up with water once I’m through TSA.

I hate water, and I’ll pretty much only drink it if it’s ice cold or I’m walking a lot on vacation. You want to drink at least one, if not two or three, depending on how long your trip is. I have also purchased a bottle of water at the airport and added it to my thermos for chilling. You can also add a hydration packet to your water for extra oomph, like Liquid IV or Venture Pal, which add a fun flavor. I’m also one to order tomato juice on a flight, because it’s hydrating and packed with vitamins, plus flying dulls your taste buds, so it’s a little more tasty than you expect.

You also want to bring a good moisturizing lotion and lip balm and re-up every so often. I know some people like to do a hydrating sheet mask on long flights. I could never, but you do you. I bring a tiny hyalauronic acid spray for my face.

Avoid alcohol – Alcohol is dehydrating – so are most caffeinated drinks, but you gotta live your life – and usually packed with sugar. If you can avoid drinking the night before your flight and your entire day of travel, that’s really going to help your body be able to retain moisture and hydration, it’ll also help keep your immune system running right and avoid getting sick for no reason.
Get a good night’s sleep - Sleeping is so important for your body to recharge and keep going. Even if you have an early morning flight, go to bed at a reasonable time and try getting as good of a deep sleep as you can. I know that sometimes it’s very exciting to know you’re traveling, or stressful, if you’re always worried you forgot something (make a packing list, or buy my travel planning guide, so this isn’t you!), but getting enough rest is going to help you stay alert and also healthy.
Eat light – The day before my flight, I make sure I’m not eating a bunch of heavy food that’s going to make me feel like trash when I’m up in the air and the weird pressure makes your body feel all out of whack. Eat lighter than you normally would. Think fish or chicken, or even a vegetarian dish, with lots of veggies and fewer carbs, fried elements, and sugars. It might be difficult to continue to eat better while flying, but I also bring along light snacks, like fruit, nuts, a little dark chocolate, and protein bars, which all give you a burst of energy, without making you feel full and gross.

Crafting and listening to a movie

Make-a-plan things you can do

I’m a planner, so I’ve mapped out our whole trip before we’ve left home, I’ve packed 2-8 weeks ahead of time, I’ve paid for as many things as I can before I get to my destination, and I know exactly how I’m spending my time on the plane, especially, on long flights.

Get on “destination” time before you go – If you can, start adjusting your routine to your new time before you leave home. Now, I don’t do this, because I will work up until the day of my trip, and I have a dog with a schedule, but even if you make a few slight adjustments to your own schedule, like going to bed a little earlier/later before you are actually on your trip, this can help your body adjust to the time difference before it just gets thrown into it.

Here’s what I do: I look at when I’m arriving to my destination and I look at how much plane time I have. I know I can do pretty normal on about 5 hours of sleep, so that’s the minimum I shoot for. Trust me. You do not want to just get on the plane and sleep for 10+ hours, regardless of what time it will be at your destination. Your body continues to want to sleep or you end up wide awake at midnight and it throws off your whole body’s rhythm for half of your trip. You want to get enough sleep, but not too much, so you’re still slightly tired, and are able to sleep at a normal time at your destination. This almost ensures that you will sleep really good and wake up totally refreshed.

I make a plan before I even get on the plane. Example: I’m leaving at 6pm and my flight is 9 hours, which would be 3am at home, but is actually 11am local time. That means I’m getting on the plane at 2am local time, when I should be asleep. Theoretically, you’re getting served 2 meals. Maybe snacks, but we aren’t going to worry about those, because you brought your own. My plan for these 9 hours is:

board the plane
watch a movie, play a game, or read a book for 2 hours and eat dinner
take a sleep aid (I do Dream Water gummies and my usual allergy pill) right when food is served
cuddle up in a cardigan, put on slipper socks and an eye mask, pop in my earbuds with a sleepy-time podcast on, and get situated in my travel pillow. (I prefer the FaceCradle, because it allows me to stretch my back while I sleep, but pick your favorite.)
hope to sleep 4-5 hours
wake up and watch another movie or read for the remainder of the flight and eat second meal – if you’re worried about sleeping too deeply, good for you, but you can always leave a note on your tray or choose on your seatback monitor for the flight attendant to wake you up for food
be awake and refreshed when plane lands

Sleeping on the plane does take some practice, especially if you’re a light sleeper like my husband is. We find that having the correct travel pillow is pretty key. I can sleep anywhere, but I also don’t want to wake up feeling like a crumpled up piece of paper. Having body aches, or a neck that you can’t turn comfortably, for half your trip kind of ruins the experience. If you normally take something like melatonin, then do it on the plane when you need sleep, too. You can also try eating a banana, if you aren’t into sleep aids, that can naturally help you fall alseep.

protein-packed breakfasst!

Once you arrive

When you get to where you’re going, you’re going to want to just do whatever you normally would during the local time. I usually like to take an overnight flight and get there in the daytime, but that doesn’t always work out. If I get there during the day, I check-in to my hotel or Airbnb, drop my bags, change my clothes, and then go do some sightseeing. If you get there in the evening, try to walk around and do things until it’s a normal time for you to go to bed. Whatever time you get there, try to get some walking in. I love to do a museum or a walking tour when I arrive. Do what interests you.

You’ll want to continue to drink extra water and avoid alcohol for that first day, until your body adjusts. Eat more protein in the morning for extra energy and save your carb-heavy meals for the evening, when you would normally be winding down anyway.

You don’t need to do many of these things for a shorter trip, but any trip can benefit from your sleeping better, eating more thoughtfully, drinking more water, and generally being better to your body.

What are some of your jet lag nightmares, or wins?

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Want to read more tips for traveling worldwide on a budget? Check out my blog at Shereen Travels Cheap or find me on Facebook or Twitter. You’ll also find product and website suggestions, packing tips, current deals and a whole lot more to help you travel better for less!

Source: http://www.shereentravelscheap.com/2026/05/avoiding-jet-lag-on-any-trip.html

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Before It’s News® is a community of individuals who report on what’s going on around them, from all around the world. Anyone can join. Anyone can contribute. Anyone can become informed about their world. "United We Stand" Click Here To Create Your Personal Citizen Journalist Account Today, Be Sure To Invite Your Friends.

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