How Travel Experts Beat Jet Lag and Adjust to Any Time Zone

Don’t let jet lag ruin your trip. Our A-List travel advisors spend a lot of time criss-crossing time zones, and know some of the best ways to adjust the body’s clock, including using handy apps and sticking to tried-and-true routines.

Train Your Sleep

“Typically, I sleep on the plane for as long as I wish, but I don’t drink alcohol and always make sure to eat in the lounge before boarding. Traveling alone with little-to-no interruptions also aids in this routine. ” — Andrea Grisdale, IC Bellagio

Don’t Nap

“Five days out, I sleep and rise a little earlier, so by departure day, when I wake up at 4 a.m., I’ve skipped a few time zones. I also make sure to hydrate, eat something green (preferably in the Polaris Lounge), and limit alcohol prior to and during my flight. You can also take a pair of slippers with you in your carry-on for extra comfort, and remember to get up and stretch periodically to avoid thrombosis.” — Joyce Falcone, Joyce Falcone The Italian Concierge

Drink Water 

“If it’s nighttime in your destination, try to sleep on the plane. Once you arrive, resist the urge to nap and avoid caffeine and alcohol; consuming lots of water also helps mitigate dehydration that can often worsen the effects of jet lag.” — Kristen Korey Pike, KK Travels Worldwide

Pretend You Are There

“I start by adjusting on the plane — sleeping at the time it will be night in my destination, and staying awake for their daytime hours. Once I arrive, I immediately switch to the new schedule — whether that requires a sleeping aid to get through the first night, or caffeine, snacks, and constant movement to power through.” — Erin Correia, Adventure Life

Fly at Night

“I always try to book flights that are long enough to get a good night’s sleep. I believe that a flight is not only a way to get there, but part of the experience, so booking a higher level of service adds to the comfort. I also look for later departures if you’re coming from the East Coast so that you can keep up with your natural sleep cycle and arrive in the morning as fresh as possible.” — Jonathan Alder, Jonathan’s Travels/TravelStore

Skip the In-flight Meal

“I’m very particular about preventing jet lag. Flying from the U.S. to Europe, I always book a premium economy or business seat. I eat before I get on the plane and immediately after take off, I take one Advil PM, and I go to sleep. I skip the next meal, but drink water as much as possible. When I arrive, I change clothes, wash my face, and then I’m out exploring. I make sure to be out until at least 7 or 8 p.m. on the arrival day, to then have an early bedtime by 9 p.m. at the latest.” — Gwen Kozlowski, Exeter International

Workout in the Morning

“I travel internationally 30 to 40 percent of the year and don’t suffer from jet lag. There are many tips, but the most important is to practice good sleep hygiene while traveling and on your first day post-arrival. This means setting your clock to the time at your destination and focusing on sleep during the appropriate times while flying (yes, even if that means you have to skip movies or mealtime). Upon arrival home, I like waking up at my usual time and getting in a workout to return to my routine immediately.” — Sarah Groen, Bell & Bly Travel

Download the Timeshifter App 

“I live for the Timeshifter app. The program is based on science and the body’s circadian rhythms. You enter any and all upcoming flights into the app and it then creates a sleep and light exposure schedule for you to follow to minimize jet lag. It has worked wonders for me as someone who travels nearly 70 percent of the year.” — Tiffany Layne, LaVon Private Luxury

Book Something Fun 

“I recommend clients schedule some sort of fun orientation activity within a few hours after landing at a new destination. Something like a golf cart tour through Rome or a bike excursion just as the sun is setting in Florence, because having a plan forces you to push through that first day instead of falling trap to a nap.” — Eli Wagner, Wagner Bespoke Travel

Go for a Swim

“The best way to get into the routine of a new time zone is to hit the ground and just start living it. I will also try to hit the hotel pool or local beach for a swim, because personally, I find that to be the best way to reset my body.” — Cassandra Bookholder, Camelback Odyssey Travel-A Direct Travel Company

Arrive in the Morning

“The best way to cope with jet lag is to find a flight that gets you into your destination as early in the day as possible, and try to stay up for the whole day, avoiding a nap if possible. This method helps you acclimate to your new time zone and reset your circadian rhythm as quickly as possible.” — Drew Kluska, The Tailor