Tips to Overcome Jet Lag

It has been awhile since I have posted because I recently eloped in Las Vegas! The trip was phenomenal in every single way aside from one thing: Jet Lag. It was only a 3 hour difference but man, it hit me pretty hard, especially upon our return back to PA! Because I plan to do a TON of traveling the future, I knew I needed solutions that WORKED and I have compiled all of them into a handy list and wanted to share! Here are my top tips to overcome jet lag and get back to normal quick! As they say, “there’s no rest for the wicked” ;):

1. Get an extended Night Sleep the Night BEFORE your Trip

Since I have chronic insomnia, a “good” night’s sleep probably has a completely different meaning for me than it does for others. However, this tip WORKS! Before you are heading out on your trip, ensure that you get an extended night’s sleep. By extended I mean those dreaded two words: sleep in.

Yep, sleep in! The night before you know you’re heading out, make sure you get a significant amount of sleep. I’m talking 8-10 hours. It doesn’t seem like a good idea, but it works like a charm. If you are fully rested, you are going to be able to adapt much easier to a time difference.

2. Hydrate as much as possible

I didn’t become somebody who took hydration seriously until recently. I cannot stress how important it is and how much better you’ll feel, overall, if you are drinking enough water. Think of us like engines. We need water to keep everything running smoothly & efficiently. HYDRATE! A bottle a water an hour is a great rule. 

3. No Naps!

It can be so tempting to just nap it out. Don’t do it. You’ll only regret it later. Avoid naps at all cost.

4. Sleep in the Cold

Crank up the AC in your hotel room. Do the same when you get home. A cold room will promote deeper sleep.

5. Get your Body Moving All Day

Exercise, particularly cardio is seriously your best friend. Ensure that while on vacation or whatever brings you to another time zone, you’re constantly moving. This wasn’t an issue for me in Las Vegas, home of the “Vegas Block”, but other places, being sedentary could make that jet lag you end up experiencing freaking horrendous!

Make sure you are moving! Remember, walking is cardio! Walk as much as possible.

6. Get on the RIGHT time before the plane takes off

The mind is a powerful thing. Train your mind before the plane even takes off to get on the time zone of your destination. Set that watch for the right time! Get your mind thinking in that time zone. It’ll do wonders for your jet lag.

7. Vitamin D is your Friend

Soak up as much sun as possible and if that isn’t an option, grab some Vitamin D supplements and make sure that you’re taking them. A lack of vitamin D, (which is common in nearly everyone’s life at one point or another) can increase insomnia, anxiety and depression; NONE of which are good for a healthy night’s sleep.

8. Get some Self-Care in DURING your Flight

I know this can sound impossible, especially if you end up stuck on a flight with unruly children BUT with the right headphones and the right mindset, it can be done. Put in those headphones, listen to music you love and read. If you’re able, listen to some meditation tracks.

Try to chill out as much as possible during your flight. It will help immensely when it comes to beating that jet lag.

9. Amp up Your Vitamin & Supplement Regime

Magnesium is one of the best supplements to take to beat jet lag in my opinion. It helps ward off anxiety and therefore, it will help you sleep once your journey is over. Ensure that you don’t skip those important vitamins while you’re traveling. Grab a vitamin case and remember to take them. Here is a quick list of great vitamins to take when traveling (and all the time):

  • A Multi-Vitamin
  • Vitamin D
  • Magnesium
  • Omega 3’s
  • Vitamin B12 & B6

10. Aromatherapy

Okay, don’t be a dick about this one though. It’s likely that most of the airplane you’re traveling on doesn’t want to deal with your essential oil craze during their flight. However, there are ways to incorporate good scents in your trip without inconveniencing others.

Rub some lavender oil on your wrist before your flight or better yet, use lavender lotion. Put some on your pillow at the hotel and when you get home, diffuse some great oils for sleep.

11. Prepare Yourself

Being prepared for jet lag before you get it is the best way to deal with it. Have a solid plan for those insomnia-ridden nights when you return and stick to it.

Beat Jet Lag with those tips:

Jet lag is one of those things most of us will have to deal with multiple times and that’s okay. If that’s the worst that happens for an awesome traveling experience, it’s not that bad. Just be prepared for it!

Happy Traveling!



Krissy October is a professional freelance writer, aspiring novelist and knowledge nerd who is dedicated to consistent self-improvement and finding clever ways to solve everyday problems.

1 Comment

  1. Great tips!

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