I thought I had jet lag figured out. Hopping across a few time zones had never been a big deal — until, suddenly, it was. A three-hour difference? Manageable. But when I flew across six time zones and spent an entire week feeling like a malfunctioning robot — wide awake at 6 am, nodding off mid-afternoon, and running purely on caffeine and misplaced optimism — I had to admit my usual ‘just power through it’ approach wasn’t cutting it. Turns out, jet lag isn’t just about being a bit tired. It can completely derail your sleep, mood, and ability to function like a half-decent human. So, after one too many nights staring at the ceiling, I set out to find practical ways to beat it. 

Jet lag happens when your body’s internal clock (circadian rhythm, if we are being fancy) is out of sync with the local time. It is worse when travelling east, when you ‘lose’ time, and the older you get, the harder it is to bounce back. On top of that, things like dehydration, lack of movement, and weird flight schedules only make the adjustment trickier. Basically, your body thinks it is bedtime but the world around you is just getting started. But how do you beat jet lag? Here are some practical things to try.

If you are feeling particularly responsible (unlike past me), try adjusting your bedtime a few days before departure. Going to bed and waking up an hour earlier or later — depending on your destination — can help smooth the transition.

Natural light is your best ally in resetting your internal clock. If you land in the morning, resist the urge to dive straight into bed — step outside, go for a walk, and let the sunlight do its magic.

At night, leave the curtains open so the morning sun can nudge you awake, and make a point of spending time outdoors during the day. It is one of the best ways to help your body adjust, signalling when to be alert and when to wind down.

Flights are dehydrating, and dehydration makes jet lag worse. Drink plenty of water before, during, and after your flight. As tempting as in-flight drinks and endless coffee refills are, they will only make it harder for your body to adjust.

When everything else fails, brute-force yourself into wakefulness. Having an activity lined up in the morning can be a game-changer. While on holiday in Thailand, I signed up for early morning Muay Thai private sessions, which meant that even when my body begged for just ten more minutes (or hours) in bed, I had no choice but to show up and sweat my way through it. Painful? Yes. Effective? Absolutely.

A short nap for 20 to 30 minutes can be a lifesaver, but anything longer can throw your sleep schedule even further off balance. The trick is to nap just enough to function but not enough to confuse your body even more.

Melatonin supplements can help signal to your body that it is time to sleep. They are not a magic fix, but when used strategically, they can be useful. It is best to consult your GP before taking any medication, and don’t rely on them every night — you don’t want to swap jet lag for an entirely new sleep problem or unwanted side effects.

Ultimately, jet lag isn’t something you can completely avoid, but some tricks can make the transition a lot smoother.