International travel can be exhilarating but without proper preparation, it can also leave you exhausted and disoriented. Jetlag, dehydration, and lack of sleep are just a few common challenges travelers face flying across time zones.
This travel wellness guide will teach you how to prevent jetlag, stay hydrated, and arrive feeling refreshed and ready to explore. Whether you're traveling for business, pleasure, or an international internship, these tips and jetlag remedies will help you feel your best from takeoff to touchdown.
1. Prioritize Sleep on the Plane.
One of the best ways to reduce jet lag is to get quality sleep during your flight. Choose overnight flights when possible, as they align better with natural sleep cycles.
To fall asleep more easily:
- Wear soft, comfortable clothing suitable for sleeping
- Use a neck pillow, eye mask, and noise-canceling headphones
- Download a guided sleep meditation or calming playlist before take-off
- Consider a sleeping aid, but only if you’ve used it safely before
If you’re landing in the evening, resist napping so you can adjust to the local time zone more smoothly.
2. Stay Hydrated While Flying.
Airplane cabins are notoriously dehydrating, which can worsen fatigue and headaches, making jetlag even more uncomfortable. Drink at least 8 ounces of water for every hour in the air.
Smart hydration tips:
- Bring a refillable water bottle and ask flight attendants to fill it
- Avoid caffeine and alcohol, which can cause further dehydration
- Use moisturizing lotion and lip balm to protect your skin during the flight
3. Dress for Comfort, Not Just Style
When flying internationally, your outfit can make a big difference in your comfort.
Travel-friendly attire includes:
- Breathable, stretchy fabrics like cotton or bamboo
- Multiple layers to adjust to cabin temperature
- A large scarf or wrap for warmth and light-blocking versatility
There’s no need to sacrifice style, just make comfort your top priority.
4. Reset Your Internal Clock Before You Fly
Adjusting your body clock before departure helps reduce jetlag symptoms upon arrival.
Here’s how:
- A few days before your trip, begin shifting your bedtime and wake-up time closer to your destination’s time zone
- Change your phone, watch, and other devices to the destination time as soon as you board
- Mentally preparing for the time difference can ease the transition
5. Avoid Sleeping Until Local Bedtime.
Even if you feel exhausted upon landing, try to stay awake until evening at your destination. This will help your body adjust to the new time zone faster and make it easier to sleep through the night.
If you're tempted to nap, keep it short - no longer than 20 minutes.
6. Get Outside and Move Around.
Light exposure and light exercise are powerful tools in fighting jetlag. As soon as morning hits in your new location, take a brisk walk outdoors.
- Natural sunlight helps reset your circadian rhythm
- Walking boosts your energy and circulation
- Exploring your surroundings keeps you mentally engaged
7. Use Sleeping Pills with Caution.
Sleeping pills can be helpful on long flights but they’re not for everyone.
Important safety tips:
- Only use medications you’ve tried before; never experiment mid-flight
- Make sure your flight duration is long enough to allow for a full sleep cycle
- Avoid overuse, as it can increase grogginess and worsen jet lag symptoms
By following these jet lag prevention tips, you’ll land feeling refreshed, energized, and ready for anything, whether it's sightseeing, business meetings, or your next big opportunity abroad.
