How to Beat Jet Lag and Adjust Quickly After a Flight

Melatonin is a hormone that your body naturally produces to regulate sleep-wake cycles. When you travel across time zones, your internal clock gets out of sync with the local time, and melatonin supplements can help reset it. Taking a small dose of melatonin a few hours before your desired bedtime in the new time zone can signal to your body that it’s time to sleep and help conquer jet lag faster.

Best Picks:

Natrol Melatonin Fast Dissolve Tablets: These tablets dissolve quickly, making them convenient and easy to take without water. They come in varying strengths, so you can find the right dosage for your needs.

Nature’s Bounty Melatonin: Known for its quality and affordability, this brand offers a range of melatonin products, including fast-dissolving tablets and gummies.

Light exposure is a key factor in resetting your internal clock. Light therapy devices mimic natural sunlight and can be used to help your body adjust to the new time zone. Using a light therapy device in the morning can help you wake up and feel more alert, while using it in the evening can signal to your body that it’s time to wind down.

Best Picks:

Philips SmartSleep Light Therapy Lamp: This compact, travel-friendly lamp provides customizable light settings to simulate sunrise and sunset, helping you adjust to your new time zone more easily.

Verilux HappyLight: Known for its portability and effectiveness, this light therapy lamp delivers bright, UV-free light, ideal for resetting your circadian rhythm while on the go.

Creating a dark, quiet environment is essential for getting quality sleep, especially in unfamiliar surroundings. A good sleep mask and a pair of earplugs can block out unwanted light and noise, helping you fall asleep faster and stay asleep longer.

Best Picks:

MZOO Sleep Eye Mask: Made with soft memory foam, this sleep mask contours to your face, blocking out light completely without putting pressure on your eyes. It’s comfortable enough for long flights and hotel stays.

Mack’s Ultra Soft Foam Earplugs: These earplugs are highly effective at reducing noise, ensuring that you won’t be disturbed by a noisy hotel hallway or the sounds of a busy city outside your window.

For those who prefer a natural approach, herbal sleep aids can be a great option. Ingredients like valerian root, chamomile, and passionflower have calming properties that can promote relaxation and help you fall asleep more easily and beat jet lag effectively.

Best Picks:

OLLY Sleep Gummies: These gummies combine melatonin with botanicals like chamomile and lemon balm to promote relaxation and improve sleep quality. They’re easy to take and have a pleasant taste.

Gaia Herbs SleepThru: This herbal supplement is designed to help you stay asleep once you’ve drifted off, using a blend of adaptogenic herbs that support a healthy stress response.

In the digital age, there are also apps designed to help you manage jet lag. These apps provide personalized schedules for light exposure, sleep, and meals based on your travel itinerary, helping you adjust more quickly to your new time zone.

Best Picks:

• Timeshifter: Developed with the help of sleep experts and circadian neuroscientists, Timeshifter creates a custom plan to help you avoid jet lag, tailored to your specific travel plans and sleep patterns.
• Jet Lag Rooster: This simple yet effective app helps you create a customized plan to gradually shift your sleep schedule before you travel, making the adjustment to a new time zone easier.

Staying hydrated is crucial when flying, as dehydration can worsen the symptoms of jet lag. Electrolyte-replenishing drinks or tablets can help you stay hydrated and maintain your energy levels during and after your flight.

Best Picks:

Nuun Sport Electrolyte Tablets: These portable, effervescent tablets can be added to water to create a hydrating, electrolyte-rich drink. They’re available in a variety of flavors and are perfect for keeping your body balanced during long flights.

Hydralyte Electrolyte Solution: This ready-to-drink solution is an easy and effective way to replenish lost electrolytes and stay hydrated, especially after a long-haul flight.

Comfort is key to getting some shut-eye on a plane, and a good travel pillow can make all the difference. The right pillow will support your neck and head, helping you avoid the stiffness and discomfort that can interfere with your sleep.

Best Picks:

Trtl Travel Pillow: This scientifically engineered pillow wraps around your neck like a scarf, providing ergonomic support without the bulk of traditional travel pillows.

Cabeau Evolution S3 Pillow: This pillow features memory foam and adjustable straps that attach to your seat, preventing your head from falling forward or to the side while you sleep.