Don't Sleep on These 7 Tricks to Combat Jet Lag

Although jet lag may leave us exhausted, disrupt our sleep, and slow our return to routine, it also serves as a groggy reminder of the adventure we just had—a sign that we’ve crossed time zones and, hopefully, made some great memories along the way. (And if you’ve traveled with SurfYogaBeer, those sweet, sweet memories are inevitable.)

While dodging jet lag altogether may be unavoidable, these seven tricks may help minimize its impact and recover more quickly so we can diligently focus on the important stuff, like booking our next travel adventure. 👀 

What is jet lag?

If you've never experienced jet lag (screams with jealousy), it's when your body's natural rhythm is disrupted after crossing time zones (usually three or more), often leading to temporary sleep challenges and affecting mood, energy, and focus.

Tricks to combat jet lag

Strategic Sleeping

One of the best ways to ease the transition of entering a new time zone is to trick your body by adjusting your sleep schedule a few days before your trip. If you're traveling east (e.g., New York to London), try going to bed an hour earlier each night for a few days before you leave. Conversely, if you're flying west (e.g., London to New York), go to bed an hour later. As tired as you may be, you'll want to save your sleep to line up with your destination's nighttime, so try avoiding long naps, which may make adjusting to the new time zone harder.

Stay hydrated

To avoid dehydration and fatigue, ditch caffeinated beverages like soda or coffee before you board the plane. You'll want that quality H2O, which will be your BFF throughout your travels. Pack a reusable water bottle and a few Liquid IV packs for your journey. The Waterboy would be proud.

Photo by @Sam_Knollmeyer - Nicaragua 2023

Avoid alcohol

Alcohol and sleep aren't the best mix if getting good sleep is the priority. Sure, a drink might make you feel relaxed, but it actually messes with your sleep quality by making it harder to get deep, restful sleep. Plus, alcohol dehydrates you, which can make jet lag symptoms like headaches and fatigue even worse. It also throws off your body's melatonin levels, making adjusting to a new time zone tougher.

Watch your caffeine intake

It might be tempting to grab a coffee to stay awake, but caffeine stays in your system for hours and can mess with your ability to fall asleep when you need to. If you really need a boost, stick to morning caffeine only and switch to water or herbal tea later in the day.

Sleep prep with these items

The more comfortable you make yourself, the easier it will be to adjust to your new timezone, so bringing the right sleep gear can make a huge difference. Never travel without these three items:

• Eye mask: to block out light, helping you sleep even if it's daytime at your destination.
• Noise-canceling headphones or earplugs: to drown out unwanted noise or distraction.
• Travel pillow: To avoid being the bobblehead that wakes you up from your plane nap!

Exercise

Working out might be the last thing you want to do when feeling sluggish and exhausted, but it might be the thing to make you feel a bit more refreshed. Moving around, whether stretching on the plane, taking a walk after landing, or squeezing in a light workout, boosts circulation, keeps your energy levels up, and helps reset your internal clock. Exercise also reduces stress and promotes better sleep, making it easier to doze off when it's actually bedtime. Even something as simple as a brisk walk outside can help, especially if you get some sunlight to signal your body that it's time to wake up!

Photo by @aaroncolussi - Dolomites 2024

Get plenty of sunlight

Natural light helps regulate your melatonin levels, which control when you feel sleepy or awake. Spending time outside—especially in the morning if you traveled east or in the afternoon if you went west—tells your body, "Hey, it's time to be awake now!" Plus, fresh air and movement can help fight that sluggish, groggy feeling after a long flight.

Jet lag might be annoying, but sometimes it's a small price to pay when you're off making unforgettable memories. So, as you prepare for your next adventure, remember these tricks to bounce back faster. And if you haven't had jet lag in a while, maybe it's a sign you're due for another trip—Surfyogabeer has just the adventure for you.

SurfYogaBeer is an active and social travel company focused on global, local, and private adventures, offering group trips for people of all ages and fitness levels. We're all looking for adventure. Travel with us–change your life.