Pre-set your internal clock

Start adjusting to your destination's time zone before you even leave home. If you're heading east (which typically causes worse jet lag), aim to go to bed and wake up 30–60 minutes earlier each day for several days before departure. Going west? Do the opposite. 

During the flight, immediately set your watch and phone to your destination's time zone and start thinking in that time frame. Consider downloading apps like Timeshifter or using calculators like Jet Lag Rooster to create a personalized adjustment plan based on your specific itinerary. I can personally recommend this method — last year, I used it for a 23-hour flight from Amsterdam to Auckland and my jet lag was minimal despite the 10-hour time difference.

“I used Timeshifter on my trip to India. Which led to me sitting around at home with shades on — not to look cool, but to limit the amount of light exposure.”
Jim van der Waal, Head of Product

Once you’re in your destination, make it through your first day (this is when caffeine comes into its own!) and go to bed at your usual bedtime, but in the new time zone. Any short-term pain will pay dividends — if you cave into the jet lag on the first day, you’ll likely suffer more in the days that follow.

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Sleep strategically on the plane

Yes, you’ll be tempted to fill your time with in-flight movies while on the plane. No, sleeping upright next to a stranger is never a pleasure. And no neck pillow–blanket combination can replicate the delicious feeling of being in your own bed. But even in cramped economy seats, you can (and should) get some shut-eye.

For overnight flights that align with your destination's nighttime, try to sleep. For flights that coincide with daytime at your destination, stay awake if possible. If you're on an especially long flight, follow the 2–3–2 approach: stay awake for the first two hours, sleep during the middle hours, then wake up for the last two hours before landing.

How? Firstly, bring a compressible neck pillow (some brands attach to your headrest to stop your head from flopping around). Also pack a sleep mask and earplugs to shield you from what’s going on in the cabin when you need to rest (or download a free white-noise app and play it on your headset). 

“I always make sure I'm wearing comfortable clothes and especially love a hoodie for warmth and, in combination with a sleep mask and good noise-canceling headphones, to be able to withdraw into my own little world, as it were. Oh, and warm socks!"
Sara van Geloven, Project Manager

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Reset your circadian rhythm

Light exposure is your most powerful tool for resetting your body clock. If you arrive at your destination during daylight hours but it's nighttime back home, force yourself to stay outside in natural light. Conversely, if you arrive when it's dark but your body thinks it's daytime, minimize light exposure (this includes screens and indoor lights). 

For morning arrivals, being exposed to 15–30 minutes of direct sunlight first thing can work wonders for resetting your circadian rhythm. If you can’t get to sleep in your destination or wake up during the night, keep your sleep mask on and your eyes closed, even if you can’t sleep. 

“Along with sleeping strategically, I find melatonin helps me too. I take it during the flight if I am planning to sleep and just try to sleep as much as I can. I also take it before bedtime for a few days after I arrive, just to get in the rhythm.”
Gaganpreet Arora, Backend Engineer

Hydrate, hydrate, hydrate

The air in plane cabins is notoriously dry, and dehydration makes jet lag symptoms worse. Drink plenty of water in the days before your flight, and bring an empty reusable water bottle through security to fill up before boarding (or buy plenty of bottled water in countries where tap water isn’t recommended). While you’re awake, drink more than you normally would to compensate for when you’re asleep. Yes, this will result in more trips to the plane’s tiny bathroom — but your body will thank you upon arrival. 

Also, however tempting it might be to start your holiday as soon as you’ve passed security, limit your alcohol and caffeine until you land, as they can further dehydrate you and disrupt your sleep cycle. If you must have coffee, drink it with an extra cup of water to balance its dehydrating effects.

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Give grounding a go

Some travelers swear by taking 15 to 30 minutes to walk barefoot on grass, sand, or soil in their destination as soon as possible after landing. The theory behind this practice, known as “grounding” or ‘“earthing”, suggests that direct contact with the earth's surface helps reset your body's electrical balance after hours in the artificially charged airplane environment. Whether you believe in grounding or not, it's a free and easy way to connect with your new surroundings and enjoy some fresh air after being cooped up in a plane — and worth a try if you step off the plane feeling rotten.

"Maybe it’s placebo, but kicking off my shoes and walking barefoot through grass or sand in a new time zone always feels like hitting reset." Brin Andrews, Senior Travel Editor

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Move your body

After arrival, moderate physical activity can help reset your body clock and improve sleep quality. Take a short walk or do some gentle yoga stretches to get your circulation going again, but avoid intense workouts, which might further stress your already taxed system. Many hostels offer free walking tours — these are perfect for keeping you moving, awake, and out and about in natural light until the locals’ bedtime.

“It's smart to plan activities based on the time difference — so when your jet lag will make you wake up early, plan morning activities, and vice versa.”
Niek Nijland, Frontend Engineer

Eat according to local time

Your digestive system plays a significant role in regulating your body clock, so once you land, sync your eating schedule with local mealtimes, even if you're not hungry. Try to make healthy snack choices to maximize your energy levels during the adjustment period. Some travelers swear by fasting until breakfast time in the arrival destination, then filling up on protein, but that depends on your arrival time, first-day plans — and willpower around new and exciting cuisines!

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