Crossing time zones can turn an exciting trip into a battle against fatigue. Jet lag can leave you wide awake at 3 a.m. or nodding off in the middle of the day, making it hard to enjoy your destination. The good news is that with a few smart strategies, you can help your body adjust faster and keep your energy levels up while traveling.

What Is Jet Lag—and Why Does It Happen?

Jet lag occurs when your internal body clock, or circadian rhythm, is out of sync with the local time at your destination. Your body is used to sleeping, eating, and being active at certain times, and when you suddenly move across several time zones, that rhythm gets disrupted. The result can be fatigue, irritability, trouble concentrating, and even digestive issues.

The more time zones you cross, the stronger the symptoms tend to be. Traveling east is often harder because you “lose” hours and need to fall asleep earlier than usual. Traveling west, on the other hand, means staying up later, which most people find easier.

Prepare Your Body Before You Fly

A little preparation before your trip can make a big difference. A few days before departure, start adjusting your schedule:

• If you’re flying east, go to bed and wake up a bit earlier each day.
• If you’re flying west, do the opposite—stay up and get up later.

This gradual shift helps your body begin adapting to the new time zone. Try to eat and exercise at times that match your destination’s schedule as well.

Avoid alcohol and excessive caffeine before and during your flight—they can interfere with sleep and dehydrate you. Instead, drink plenty of water to stay hydrated and reduce headaches and fatigue.

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Use Light to Reset Your Internal Clock

Light is the most powerful cue for your body’s internal clock. By managing your exposure to daylight, you can help your body adjust more quickly.

• When traveling east: Get plenty of morning sunlight and avoid bright light in the evening.
• When traveling west: Seek out evening light and limit exposure to early morning light.

If you arrive at night, try to stay awake until local bedtime. It may be tough, but it helps your body sync up faster and makes it easier to sleep through the night.

Should You Sleep on the Plane?

Whether you should sleep in flight depends on your direction of travel. If you’re flying east and will arrive in the morning, try to get some rest on the plane. If you’re flying west, it’s better to stay awake so you’ll be ready to sleep when you arrive.

Use earplugs, an eye mask, and a neck pillow to make resting easier. Even short naps can help, but avoid sleeping too long if it will interfere with your nighttime sleep at your destination.

Eat Smart and Keep Moving

What you eat and how much you move can also influence how quickly you recover from jet lag. Choose light, balanced meals and avoid heavy, greasy foods that can make you sluggish. Once you arrive, take a walk in daylight—it helps both your digestion and your circadian rhythm.

Moderate exercise, such as walking or gentle stretching, can boost your energy and improve your mood. Just avoid intense workouts right before bedtime, as they can make it harder to fall asleep.

Consider Sleep Aids Carefully

Some travelers use melatonin to help reset their sleep cycle. It can be effective, especially for eastward travel across multiple time zones, but it’s best to use it under the guidance of a healthcare professional. Melatonin works by signaling to your body that it’s time to sleep, helping you adjust more smoothly.

Prescription sleep medications may seem tempting, but they don’t fix the underlying problem and can cause side effects. Focus instead on natural methods—light exposure, movement, and gradual adjustment.

Give Your Body Time

Even with the best preparation, your body needs time to adapt. A good rule of thumb is to allow about one day of adjustment for each time zone crossed. Be patient, and plan your first couple of days with some flexibility so you’re not overexerting yourself.

Once your body finds its rhythm again, your energy will return—and you’ll be ready to make the most of your travels, fully awake and refreshed.