How to Beat Jet Lag

No one wants to feel exhausted on the first few days of their holiday. If you’ve traveled a few time zones, you’ll be familiar with jet lag. It happens when you cross time zones faster than your body can adjust, and your circadian rhythm, your internal clock, gets disrupted.

There are some simple ways you can prepare ahead of time to reduce your jet lag, and a few things you can try to help your circadian rhythm adjust once you’re in the new time zone. What you need to do depends on whether you’re traveling east or west. 

Jet Lag Tips for Flying West

When you’re flying west, your day will feel longer, and your body will want to fall asleep at its normal time, which could be anywhere from the morning to mid-afternoon of your new time zone. You’ll also probably wake up earlier too. 

Book a Later Flight

To help reduce jet lag, start by booking a later flight. This will force you to stay up later, help you sleep on the flight, and wake up closer to the new time zone when you land.

Start Moving Your Bedtime

Prepare by spending three days prior to departure staying up later and sleeping in. This can help adjust your circadian rhythm making the new time zone less of a big change.

Plan Ahead 

It’s likely you’ll wake up early on your first day in your new time zone. Plan ahead and prepare a small breakfast so you’ll have something to eat.

Avoid Bright Light

If you wake up early, the best thing you can do is avoid bright light. Bright light tells your body it’s morning and helps regulate your circadian rhythm, so keep your room dark or with low lighting. 

Take It Easy

Skip the hotel gym and avoid physical exercise in the morning. If you’re awake early and want to get up, stick to calming activities to avoid any extra stimulation.

Jet Lag Tips for Flying East

If you’re flying east, you’re going forwards through time zones. Expect to fall asleep later, and as a result, sleep later in the morning. 

Book an Early Flight

Try to book an early flight to shorten your day and help your internal clock move forward. 

Start Moving Your Bedtime

Prepare for traveling east by waking up earlier for the three days prior to departure. This will help your circadian rhythm adjust ahead of time. 

Try to Wake Early

You’ll probably want to sleep in if you’re traveling east, but try to wake as early as you can. Sleep Cycle’s Smart Alarm wakes you in your lightest sleep phase, so you’ll find getting up easier and feel more refreshed. 

Get Bright Light

Unlike traveling west, you may need some help falling asleep at night. Getting bright light early in the morning will help reset your circadian rhythm so it’s easier for you to drift off later in the day. 

Do Morning Exercise

Physical exercise can help shift your rhythm, so try hitting the gym in the morning to try and get your heart rate up. 

Traveling with Children

Kids’ circadian rhythms don’t adjust as quickly as adults’ do. Don’t try to wake them earlier or push their bedtime ahead of travel, as that could lead to stress and sleep deprivation on the day of your trip. Instead, prioritize your child getting enough sleep where they can, and if it’s possible to avoid long-haul flights then do so. 

Understand Your Sleep

Sleep Cycle can help you prepare for changing time zones and getting a good night’s sleep while you’re on vacation. Here’s how:

Get Personalized Advice

If you need help reducing jet lag, struggling with sleep on vacation, just want to understand your sleep better, your AI sleep coach Luma can help. Simply ask your question and Luma will use your tracked nights to give you personalized advice to help improve your sleep, and your well-being.

Set a Sleep Goal

When you set a Sleep Goal in Sleep Cycle, you’ll get a reminder to start winding down. In the run up to your trip, adjust your sleep goal to your earlier or later nights and mornings to track your progress, and remember to go to bed at your new time.

Wake Up Refreshed

Our Smart Alarm syncs with your body’s natural sleep cycle to wake you gently, at just the right moment. When you wake in your lightest sleep phase, you’ll feel more refreshed and ready for the day. If you’re struggling waking up on vacation, especially if you’re flying east, try the Smart Alarm for an easier morning.

Wind Down Your Way

There are a few reasons why you may struggle sleeping on vacation, like jet lag and new noises. From sleep stories and breathing exercises to ambient sounds and ASMR, our Sleep Aids combine calmness and science to help you fall asleep faster for restorative rest. Give one a listen before bed to wind down and drift off.

Be Prepared for Your Trip

Whether you’re traveling east or west, the right preparation can help you minimize jet lag so you can make the most of your trip. If you’re still struggling when you arrive, these simple tips can help your body adjust to your new time zone.