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Essential Tips to Beat Jet Lag
Jet lag can be one of the most frustrating challenges for travelers, especially on long-haul flights that cross multiple time zones. Symptoms like fatigue, insomnia, headaches and irritability can ruin the first few days of your trip. Fortunately, there are several proven strategies and innovative solutions to help you beat jet lag and enjoy your travels with minimal disruption.
Whether you are flying to the Caribbean, Tahiti or Europe, these top tips will help you stay refreshed and energized during and after your flight:
Sleep masks can help travelers adjust to different time zones and reduce the effects of jet lag, making them a must-have for your next flight.
Choose Flights Wisely
For over 15 years, I have utilized a tried-and-true method to select jet lag-busting flights when traveling to faraway destinations. Here's how it works: Schedule flights that land in the early evening at your destination (even when you're returning home), which allows you to settle in and go to bed at a reasonable hour. Overnight flights that mimic a regular sleep schedule can also help reduce the impact of jet lag. Also, nonstop flights are preferred, since layovers can negate jet lag mitigation or make symptoms worse.
Download a personalized jet lag reduction app to stay on your circadian rhythm.
Utilize Jet Lag Fighting Apps
One of the most modern and effective ways to combat jet lag is to start adjusting your internal clock before you even board your flight. Apps like Timeshifter provide personalized jet lag reduction plans tailored to your travel itinerary and sleep habits. Timeshifter alerts you when to expose yourself to light, when to take naps and even when to use caffeine to sync your body's circadian rhythm with your destination. For best results, follow the recommendations of the app a few days before your journey begins.
Utilize Jet Lag Fighting Apps
One of the most modern and effective ways to combat jet lag is to start adjusting your internal clock before you even board your flight. Apps like Timeshifter provide personalized jet lag reduction plans tailored to your travel itinerary and sleep habits. Timeshifter alerts you when to expose yourself to light, when to take naps and even when to use caffeine to sync your body's circadian rhythm with your destination. For best results, follow the recommendations of the app a few days before your journey begins.
Download a personalized jet lag reduction app to stay on your circadian rhythm.
Use Melatonin Wisely
Melatonin is a natural hormone that regulates sleep and it can be an effective tool in managing jet lag. When flying east, you may struggle to fall asleep at your destination's nighttime. In these cases, taking melatonin (dosages vary, so research and adjust to your needs) about 30 minutes before bedtime for the first few nights can help signal your body to sleep at the new time. However, it's very important not to use melatonin during the day, as this can confuse your sleep-wake cycle. (I made this mistake once after arriving in Hong Kong and my body clock was off for several days of my journey.)
Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air.
Stay Hydrated
Dehydration can exacerbate the symptoms of jet lag, especially during long flights. The air inside the cabin is dry, which can lead to dehydration and increased fatigue. Make sure to drink plenty of water before, during and after your flight. Avoid excessive caffeine and alcohol, as both can contribute to dehydration and disrupt your sleep patterns. Also, either purchase bottled water at the airport or be green and bring a reusable water bottle for refills at airport water refill stations to ensure that you're staying hydrated throughout your journey.
Eat Lighter Meals
Heavy, rich meals can leave you feeling sluggish and make it harder for your body to adjust to a new time zone. Before and during your flight, opt for lighter, nutrient-dense meals that are easier to digest. Incorporate lean proteins, fruits, and vegetables to maintain your energy levels without overwhelming your digestive system. It's also a good idea to eat according to your destination's local time as soon as possible, which helps your body adjust more quickly.
Exercise Regularly
Physical activity can help reset your circadian rhythm and reduce the effects of jet lag. Try to move around during your flight, whether it's walking up and down the aisle or doing in-seat stretches. Upon arrival, light exercise such as walking or yoga can boost your energy levels and promote better sleep. Morning exercise in natural light is especially beneficial for recalibrating your internal clock.
Choose a newer plane with improved air filtration systems, lower cabin altitude, and improved humidity levels.
Fly in Jet Lag-Reducing Aircraft
Newer aircraft like the Boeing 787 Dreamliner and Airbus A350 are designed with features that minimize jet lag. These planes have advanced air filtration systems, lower cabin altitude, and improved humidity levels, all of which contribute to a more comfortable flight experience and reduce dehydration and fatigue.
With its Project Sunrise initiative, Qantas is leading the way to reduce jet lag on ultra-long-haul flights which travel 19+ hours nonstop. The Australian-based carrier has extensively tested various jet lag mitigation strategies, including optimizing cabin lighting and meal service and incorporating inflight exercise along with "Wellness Zones" as part of its overall focus on passenger wellbeing for these flights (in 2026, its first 2 scheduled flights will travel as roundtrips between Sydney to London, and Sydney to Los Angeles.
Fly in Jet Lag-Reducing Aircraft
Newer aircraft like the Boeing 787 Dreamliner and Airbus A350 are designed with features that minimize jet lag. These planes have advanced air filtration systems, lower cabin altitude, and improved humidity levels, all of which contribute to a more comfortable flight experience and reduce dehydration and fatigue.
With its Project Sunrise initiative, Qantas is leading the way to reduce jet lag on ultra-long-haul flights which travel 19+ hours nonstop. The Australian-based carrier has extensively tested various jet lag mitigation strategies, including optimizing cabin lighting and meal service and incorporating inflight exercise along with "Wellness Zones" as part of its overall focus on passenger wellbeing for these flights (in 2026, its first 2 scheduled flights will travel as roundtrips between Sydney to London, and Sydney to Los Angeles.
Choose a newer plane with improved air filtration systems, lower cabin altitude, and improved humidity levels.
By combining the latest innovations in travel apps and airplane designs, combating the negative physical effects with water, exercise and healthy foods, and strategic travel planning, you can significantly reduce jet lag and arrive at your destination feeling refreshed and ready to go!
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Once You Are Ready to Travel Again, Costco Travel Can Help
We invite you to take some time to browse around and dream of your next vacation, rental car or cruise, whether you’re booking for next month or toward the end of next year.
Jet lag can be one of the most frustrating challenges for travelers, especially on long-haul flights that cross multiple time zones. Symptoms like fatigue, insomnia, headaches and irritability can ruin the first few days of your trip. Fortunately, there are several proven strategies and innovative solutions to help you beat jet lag and enjoy your travels with minimal disruption.
Whether you are flying to the Caribbean, Tahiti or Europe, these top tips will help you stay refreshed and energized during and after your flight:
Sleep masks can help travelers adjust to different time zones and reduce the effects of jet lag, making them a must-have for your next flight.
Choose Flights Wisely
For over 15 years, I have utilized a tried-and-true method to select jet lag-busting flights when traveling to faraway destinations. Here's how it works: Schedule flights that land in the early evening at your destination (even when you're returning home), which allows you to settle in and go to bed at a reasonable hour. Overnight flights that mimic a regular sleep schedule can also help reduce the impact of jet lag. Also, nonstop flights are preferred, since layovers can negate jet lag mitigation or make symptoms worse.
Download a personalized jet lag reduction app to stay on your circadian rhythm.
Utilize Jet Lag Fighting Apps
One of the most modern and effective ways to combat jet lag is to start adjusting your internal clock before you even board your flight. Apps like Timeshifter provide personalized jet lag reduction plans tailored to your travel itinerary and sleep habits. Timeshifter alerts you when to expose yourself to light, when to take naps and even when to use caffeine to sync your body's circadian rhythm with your destination. For best results, follow the recommendations of the app a few days before your journey begins.
Utilize Jet Lag Fighting Apps
One of the most modern and effective ways to combat jet lag is to start adjusting your internal clock before you even board your flight. Apps like Timeshifter provide personalized jet lag reduction plans tailored to your travel itinerary and sleep habits. Timeshifter alerts you when to expose yourself to light, when to take naps and even when to use caffeine to sync your body's circadian rhythm with your destination. For best results, follow the recommendations of the app a few days before your journey begins.
Download a personalized jet lag reduction app to stay on your circadian rhythm.
Use Melatonin Wisely
Melatonin is a natural hormone that regulates sleep and it can be an effective tool in managing jet lag. When flying east, you may struggle to fall asleep at your destination's nighttime. In these cases, taking melatonin (dosages vary, so research and adjust to your needs) about 30 minutes before bedtime for the first few nights can help signal your body to sleep at the new time. However, it's very important not to use melatonin during the day, as this can confuse your sleep-wake cycle. (I made this mistake once after arriving in Hong Kong and my body clock was off for several days of my journey.)
Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air.
Stay Hydrated
Dehydration can exacerbate the symptoms of jet lag, especially during long flights. The air inside the cabin is dry, which can lead to dehydration and increased fatigue. Make sure to drink plenty of water before, during and after your flight. Avoid excessive caffeine and alcohol, as both can contribute to dehydration and disrupt your sleep patterns. Also, either purchase bottled water at the airport or be green and bring a reusable water bottle for refills at airport water refill stations to ensure that you're staying hydrated throughout your journey.
Eat Lighter Meals
Heavy, rich meals can leave you feeling sluggish and make it harder for your body to adjust to a new time zone. Before and during your flight, opt for lighter, nutrient-dense meals that are easier to digest. Incorporate lean proteins, fruits, and vegetables to maintain your energy levels without overwhelming your digestive system. It's also a good idea to eat according to your destination's local time as soon as possible, which helps your body adjust more quickly.
Exercise Regularly
Physical activity can help reset your circadian rhythm and reduce the effects of jet lag. Try to move around during your flight, whether it's walking up and down the aisle or doing in-seat stretches. Upon arrival, light exercise such as walking or yoga can boost your energy levels and promote better sleep. Morning exercise in natural light is especially beneficial for recalibrating your internal clock.
Choose a newer plane with improved air filtration systems, lower cabin altitude, and improved humidity levels.
Fly in Jet Lag-Reducing Aircraft
Newer aircraft like the Boeing 787 Dreamliner and Airbus A350 are designed with features that minimize jet lag. These planes have advanced air filtration systems, lower cabin altitude, and improved humidity levels, all of which contribute to a more comfortable flight experience and reduce dehydration and fatigue.
With its Project Sunrise initiative, Qantas is leading the way to reduce jet lag on ultra-long-haul flights which travel 19+ hours nonstop. The Australian-based carrier has extensively tested various jet lag mitigation strategies, including optimizing cabin lighting and meal service and incorporating inflight exercise along with "Wellness Zones" as part of its overall focus on passenger wellbeing for these flights (in 2026, its first 2 scheduled flights will travel as roundtrips between Sydney to London, and Sydney to Los Angeles.
Fly in Jet Lag-Reducing Aircraft
Newer aircraft like the Boeing 787 Dreamliner and Airbus A350 are designed with features that minimize jet lag. These planes have advanced air filtration systems, lower cabin altitude, and improved humidity levels, all of which contribute to a more comfortable flight experience and reduce dehydration and fatigue.
With its Project Sunrise initiative, Qantas is leading the way to reduce jet lag on ultra-long-haul flights which travel 19+ hours nonstop. The Australian-based carrier has extensively tested various jet lag mitigation strategies, including optimizing cabin lighting and meal service and incorporating inflight exercise along with "Wellness Zones" as part of its overall focus on passenger wellbeing for these flights (in 2026, its first 2 scheduled flights will travel as roundtrips between Sydney to London, and Sydney to Los Angeles.
Choose a newer plane with improved air filtration systems, lower cabin altitude, and improved humidity levels.
By combining the latest innovations in travel apps and airplane designs, combating the negative physical effects with water, exercise and healthy foods, and strategic travel planning, you can significantly reduce jet lag and arrive at your destination feeling refreshed and ready to go!
Sign Up for Costco.com Emails
If you are interested in great deals Costco Travel has to offer, click here to sign up to receive emails. This will ensure that Travel and Costco.com values are sent directly to your inbox.
Once You Are Ready to Travel Again, Costco Travel Can Help
We invite you to take some time to browse around and dream of your next vacation, rental car or cruise, whether you’re booking for next month or toward the end of next year.
About the Author: The above piece was written by Jason Gordon, a guest travel blogger and Costco enthusiast.
