How to get over jet lag like a pro: My tips after 200,000+ miles in the air
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In 2023, I traveled on 116 flights covering a total distance of 219,563 miles worldwide. Although travel rewards — namely elite status and points and miles — meant that some long-haul flights were spent in business or first class, I’ve developed a routine to help minimize my jet lag when I travel no matter where I sit.
Recognizing that my jet lag routine involves significant effort, I understand that for numerous travelers, the notion of changing clothes in a confined airplane lavatory and falling asleep on a plane is unfeasible. Bearing this in mind, you can take cues from my sleep schedule routine for inspiration, adapting it as necessary to suit your own preferences and circumstances.
Let’s take a closer look at how you too can avoid jet lag.
Come up with a jet lag plan
The moment I’m ready to plan a trip, I consider flights that align with my natural sleep patterns. Red-eye flights can help you sleep during your normal nighttime hours, while daytime flights may allow you to adjust more easily upon arrival.
I also recommend gradually shifting your sleep schedule to match the time zone of your destination a few days before your trip. This can help your body acclimate more smoothly to the new time zone. Some apps like Timeshifter make recommendations of when you should seek light, avoid light and avoid caffeine to help mitigate jet lag. United MileagePlus members are eligible for a subscription to Timeshifter for $25 per year, while Premier 1K members get a complimentary subscription.
My jet lag routine revolves around three primary goals:
Maximizing rest
Maintaining hydration
Ensuring cleanliness
I’ll discuss how I do this in the next sections, but here’s a closer look at what I use when I travel.
Dental kit
A fresh set of clothes
A reusable laundry bag
Ear plugs
Although airlines often provide many of these products to premium cabin customers, I still make sure to bring one of each.
Plan your meals
Before your journey, think about your meal schedule. For instance, if you’re taking a brief transatlantic flight from the East Coast to Europe, you might want to dine at the airport, skip the in-flight dinner service and head straight to bed.
On the shortest transatlantic flights, the lights are typically off for less than two hours between meal services. By promptly settling down to rest, you can maximize your sleep.
Stick to your bedtime routine
Regardless of the cabin you’re flying in, try and mimic your bedtime routine to help your body relax and maximize rest. I find that taking a shower in the lounge before an overnight flight helps in winding down.
If an airport lounge is available, I take advantage of it by showering and changing into comfortable pajamas before boarding. I follow my bedtime routine as closely as possible by brushing my teeth, flossing and brushing my hair before settling in for the flight.
About an hour before landing, I freshen up by brushing my teeth again (avoiding tap water from the plane), changing into fresh clothes and preparing for the day in the lavatory. This is a great time to keep your reusable bag handy for storing your pajamas.
By following this routine, you’ll be well-prepared for the day upon arrival.
Drink plenty of water
Even with modern aircraft, the humidity levels are significantly lower than what you’d find at sea level. Given the added physical strain of traveling and spending prolonged hours in the air, staying hydrated is crucial.
I make it a point to refill my water bottle after passing through security and politely ask the crew to refill it during the flight as required. After all, jet lag becomes more challenging to overcome when dehydration is a factor.
Do your best to feel fresh
When you travel, you could end up wearing the same clothes for more than 24 hours. That’s why you should deliberately pack a change of clothes and regularly brush your teeth. Moreover, several credit cards offer lounge access benefits.
Some cards, like The Platinum Card® from American Express ($695 annual fee, see rates and fees), offer access to a network of lounges including the Centurion Lounges and Delta Sky Clubs. Access to the Delta Sky Club is limited to travel on Delta Air Lines, and basic economy tickets aren’t eligible for lounge access.
Other cards, such as the Capital One Venture X Rewards Credit Card ($395 annual fee), provide access to Capital One lounges. Additionally, some cards include Priority Pass memberships, granting access to a global network of lounges. Lounge access may also be available through elite status with airlines or by purchasing one-time access.
By inputting your airline statuses, credit cards and flight details into LoungeBuddy, you can discover accessible lounges and check if shower facilities are available at the airports you’re visiting.
Take short naps and stay active
If you arrive at your destination feeling exhausted, a short nap of 20-30 minutes can provide a quick energy boost without interfering with your ability to sleep at night.
I also try and engage in light physical activity (like taking a leisurely walk) to help combat fatigue. Avoid strenuous exercise close to bedtime, as it can be stimulating and disrupt your sleep.
Bottom line
I acknowledge that changing clothes and brushing your teeth in a cramped airplane bathroom isn’t ideal. However, by prioritizing actions to maximize rest, staying hydrated and maintaining cleanliness, you increase your chances of quickly overcoming jet lag.
Bon voyage!
Click here for rates and fees of the American Express Platinum card.
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Editorial Disclaimer: Opinions expressed here are the author's alone, not those of any bank, credit card issuer, airlines or hotel chain, and have not been reviewed, approved or otherwise endorsed by any of these entities.
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