Beat Jet Lag NOW: 5 Tips to Sleep Better and Travel Smarter

How to Avoid Jet Lag. In this video, I share 5 expert tips on how to beat jet lag so you can feel great no matter where you go. I explain what jet lag is, how to avoid jet lag when traveling, and how to get over jet lag if you have it. Plus, secret jet-lag remedies including light therapy. Consider this your ULTIMATE guide to Cure Jet Lag!

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We're Nik and Allie, a U.S. based couple who recently wrapped up a 6-month journey through Europe and Asia. We want to help DIY travelers like you plan, afford, and enjoy better travel with your friends and loved ones.

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Chapters:
0:00 How To Beat Jet Lag
0:30 Jet Lag Explained
1:22 5 Tips to Avoid Jet Lag
1:26 1. Get on the New Time Zone ASAP
2:00 2. Harness the Power of Light
2:27 Natural Light
3:00 Light Therapy
4:00 Verilux Happy Light
5:14 3. Mind What You Drink
6:34 4. Use Sleep Aids if Necessary
7:25 5. Move Your Body
8:04 How to Beat Jet Lag Step by Step

[warrentrout]

As a retired airline pilot, these are in general ok. But I hotly disagree with the stay awake after the morning landing. For many people get a couple hours sleep at the hotel then get up and on the local time. This technique is approved by sleep doctors. Trying to power through the first day just makes many people totally miserable.

[Theultrazombiekiller]

I travel to Munich every year from Texas to see family. 7 hour time difference. When traveling east to Europe, ALWAYS choose a "red eye" or overnight flight. I always choose a night-time flight so that I land in the morning. It helps a TON, taking off at night typically around 8pm, sleep the last 2-3 hours of the flight, and then wake up landing at 9am in Munich. And then spend the whole day outside, I will go on a run or long walk. Doing this, my body typically instantly adjusts. The first day I am very tired, and the second day it gets better. By the third day its over. I torture myself though because I always only stay for 8 days lol, so just a couple days after I really fully adjust, I go back to the states and start the process over haha. Also, try to get a flight on a new airplane. I love the A380. The technology with cabin pressure and lighting is designed to help you adjust better.

[jeriannf.mcevoy]

Another thing to consider is adjusting your bedtime gradually for the week or so before you leave. We knocked 2-3 hours off the 7 hour time difference by going to bed and waking up earlier before our JFK to Johannesburg flight, making the adjustment easier.

[MarkJohnson-zyfd]

I travel to Europe with a nine hour time change every year. This video is a good basic guide. One point which I doubt is that somehow jet lag to Europe can be overcome in two or three days. Based on my conversations with an actual sleep scientist from Harvard, the most the body will adjust is one hour per day - or a bit more with experience. Additional advice: Eat lightly starting two days before your flight and then hit the protein when you land in the morning. I also recommend the swimming pool when you arrive.

[taloncalif]

Best method is to land at your destination after 6pm (worst is early morning arrival). Chances are you will be really tired when you get to your destination so sleeping should be easy. When you arrive at say 6pm, by the time you get your bags, clear customs and check into your hotel, it'll be 9p or 10p. Perfect time to sleep.

Avoid at all costs arriving before noon.

[thesavvytraveler]

We have always laid down for a power nap(a couple of hours) once we get checked into our accommodation. Then get up and out and on local time. We stay up as late as possible and get a full nights sleep. Has always worked for us. I do thank you for all your tips. Good knowledge to have and use on our next travels.

[eleanormatthews]

I’m old school and still wear a wrist watch. I set the time on my watch for my destination’s time as soon as I board. I also prefer to take a late flight so I’m more likely to be ready to sleep after the meal service.

[laurawenrickvinovin]

I’ve been at Flight Attendant for over 27 years and enjoyed this so much you are ‘right on’ great advice!

[anniemurtagh-monks]

Yes yes yes. I have found all the things you suggest are what I do and I have recently taken 4 long haul flights (Perth, Australia-London; Istanbul-Perth; Perth-New York and back) and had NO jet lag on each by following this regime. In Australia you can get a mild sleeping tablet from your GP called Temazepam which I always take on the long haul flight and it doesnt make you groggy if you have to wake up and then when at my destination I take one melatonin tablet to go to sleep for the first two nights only. Only additional things I'd recommend is using an eye mask and good ear plugs on the plane while sleeping and I just used a hammock for my feet on long haul flights which helps make sleep in coach sooo much easier. Last thing is after the meal service I usually try to sleep as much as possible on the flight. Thanks for all your videos guys.

[margokerby]

Drinking water with minerals (electrolytes) is also a good idea to avoid dehydration from drinking a lot of regular water. You can add a pinch of Himalayan salt which contains dozens of trace minerals. Great video!

[Linda-dfgz]

When I travel to Europe from the west coast of the US, I always book a flight that leaves San Francisco in the morning, so I start my travel day fresh out of a good night's sleep at home. I spend that first leg of my trip that gets me to the east coast awake & reading or doing puzzles or playing cards. Then for the Atlantic crossing, which is a night flight, I eat supper (no alcohol) & put on my eye masks & my noise cancelling headset & try to sleep at least a little. Then I land in Europe in the morning, like around 9:30-10am, so I have all day long when I arrive to get through customs, get to my hotel, go out for a light lunch, then come back to my room & do a little R&R for 2-4 hrs, like some yoga & maybe a brief nap, before I shower & go out for some walking around 4pm before supper. When this is my travel schedule, I usu. sleep pretty good my first night there.

[g.]

I never get jet lag at my destination, usually East from where I live, even though I’m sometimes up for 32 hours straight. I set my watch to the time of my destination and never think about it after that. BUT I get it bad when I return home. I think it’s because I come home exhausted.

[lisalu]

I only have a six hour time difference from the East Coast to Europe and it's not too bad. You almost always have an overnight flight going over and while you might not get a good night's sleep on the plane, it will be dark when it's supposed to be dark and you'll probably at least doze a few hours. When you land it is very early morning EST and late morning local time time but either way it is light outside when it's supposed to be day time according to your body clock so it's not too big of a shock to your system. You're excited to be in Rome or wherever and that perks you up. You get to your hotel and take a nap (just an hour or two) and then you go out and wander around a bit, get an early dinner, and go to bed about 10:00 pm local time. Since you didn't get much sleep for the past 36 hours, you sleep hard and wake up early the next morning ready to start the day. I've never had any jet lag going to Europe and I think the key is to take a short nap when you arrive and then stay awake until the local bedtime. Going back home, to me, is a little harder since your flight follows the sun which never sets. You arrive in the early afternoon but it feels like it should be dark by then and that is a little disorienting. You go to bed as soon as it gets dark, and you'll probably wake up super early the first morning, but by the next day you're good.

[AnneMB]

Love these suggestions. I find airlines I’ve travelled are much better now at helping us get used to the upcoming time zone. eg. Lights out time. Yes, when you get there, stay awake long enough to go to bed at the new time. Once I was awake for 36 hours but it worked. Cheers from 🇦🇺

[glenberman]

Nice video. The light therapy is cool. Re:hydration…basically a life hack that everyone needs no matter what. My Cardiologist states if your urine is basically clear you’re hydrated. That is my benchmark. Also watch the salt! Good luck 😅

[JuliaShonka]

I use the same light that you do! Living in the northern US, I find it amazing to help me beat the blues in the winter, or any 'blah' day.

[kmcphotographytx]

I’m with you on the light therapy! It’s such an underrated technique!

[zelva]

omg you are so right. when i travel from Washington dc to Prague (once or twice a year), its not much of a problem but when i return home, its a GD nightmare. i cant sleep (or sleep very little) for a week or two, its awful. normally i travel in the summer, so in prague its starting to get light out around 330am and by 430am it looks like noon here in the states, that doesnt help either

[thetragicyouth]

Thanks for the helpful tips! I'd also recommend plenty of Vitamin C - fruit on the plane, freshly squeezed juices on arrival at your destination.

[lezleyd]

I’m going to try to start adjusting a few days early by stay up as late as I can and sleeping in.💁🏽‍♀️