---
title: How to Overcome Jet Lag and Adjust to New Time Zones
description: Traveling can be stressful, especially when it comes to jet lag. Here are a few tips to help you overcome jet lag and adjust to a new time zone.
image: https://info.ancsleep.com/hubfs/Canva%20images/Canva%20Design%20DAFlkjIAtvk.png
---

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# ANCSLEEP BLOG

# How to Overcome Jet Lag and Adjust to New Time Zones

Posted by [Darian Dozier](https://info.ancsleep.com/blog/author/darian-dozier) on Mar 8, 2024 6:46:00 PM

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One of the challenges that frequent travelers face is dealing with jet lag and adjusting to new time zones. Crossing multiple time zones can disrupt your body's internal clock, leading to symptoms like fatigue, insomnia, irritability, and difficulty concentrating. However, there are several effective strategies you can employ to minimize the impact of jet lag and help your body adjust to the new time zone more quickly. In this blog post, we will explore some practical tips to overcome jet lag and make your travels more enjoyable.

## Plan ahead

Before your trip, gradually adjust your sleep schedule closer to the time zone of your destination. Start shifting your bedtime and waking up time a few days before you depart. This will help your body slowly adapt to the new schedule and reduce the shock of the [sudden time change](https://info.ancsleep.com/blog/how-to-beat-jet-lag-if-you-have-a-sleep-disorder).

## Stay hydrated

[Dehydration](https://info.ancsleep.com/blog/dehydration-and-sleep?hs_preview=yNsMBTTu-107933459835) can worsen the symptoms of jet lag. Drink plenty of water before, during, and after your flight to keep yourself hydrated. Avoid excessive consumption of [caffeine](https://info.ancsleep.com/blog/caffeines-impact-on-sleep) and alcohol as they can dehydrate your body and disrupt your sleep patterns.

## Adjust your sleep schedule during the flight

If you're traveling across multiple time zones, try to align your sleep schedule with the destination's time zone during the flight. If it's nighttime at your destination, try to get some sleep on the plane. Use an eye mask, earplugs, or noise-canceling headphones to create a [sleep-friendly environment](https://info.ancsleep.com/blog/sleep-environment-basics). If it's daytime at your destination, stay awake and keep yourself engaged to reset your body clock.

## Get natural sunlight

Exposure to [natural sunlight](https://info.ancsleep.com/blog/sunlights-impact-on-sleep) is one of the most effective ways to reset your internal clock. Spend time outside in the sunlight, especially during the morning and early afternoon hours, to help your body adjust to the new time zone. If sunlight is not readily available, consider using light therapy devices that mimic natural light.

## Limit napping

Resist the temptation to take long naps upon arrival, especially if it's daytime at your destination. While [short power naps](https://info.ancsleep.com/blog/unlocking-the-restorative-power-exploring-the-relationship-between-sleep-and-pilates?hs_preview=WUrQolgW-119579199915) can provide temporary relief, longer naps can disrupt your sleep schedule and make it harder for you to adjust. Instead, engage in light physical activity to stay awake until an appropriate bedtime in the new time zone.

## Stay active

Regular exercise can help combat jet lag by promoting better sleep and reducing fatigue. Engage in light physical activities like walking, stretching, or [yoga](https://info.ancsleep.com/blog/overview-of-shift-work-sleep-disorder-0-0-0-0-1-0-0-0-0-0) to keep your body active and energized. Avoid intense workouts close to bedtime, as it may interfere with your ability to fall asleep.

## Consider melatonin

[Melatonin](https://info.ancsleep.com/blog/melatonin-dosage-by-age) is a hormone that regulates sleep-wake cycles. Taking a melatonin supplement can help reset your body's internal clock. Consult with a healthcare professional to determine the appropriate dosage and timing for your specific needs.

## Stay awake until bedtime

Once you arrive at your destination, try to stay awake until the local bedtime, even if you're feeling tired. Engaging in stimulating activities, such as exploring the area or socializing, can help you stay awake and adjust to the new time zone faster.

## Conclusion

Jet lag can be a temporary but significant inconvenience for travelers. By implementing these strategies, you can minimize the effects of jet lag and adjust more quickly to new time zones. Remember, everyone's body is different, so it may take time to find the strategies that work best for you. With patience and persistence, you can ensure that jet lag doesn't hinder your travel experiences and make the most out of your adventures around the world. Safe travels!

If you or someone you know is struggling with sleep deprivation, then please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals. 

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 Topics: [jetlag](https://info.ancsleep.com/blog/topic/jetlag)

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- [thyroid (2)](https://info.ancsleep.com/blog/topic/thyroid)
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- [Academics and sleep (1)](https://info.ancsleep.com/blog/topic/academics-and-sleep)
- [CKD (1)](https://info.ancsleep.com/blog/topic/ckd)
- [Cleaning (1)](https://info.ancsleep.com/blog/topic/cleaning)
- [Cortisol (1)](https://info.ancsleep.com/blog/topic/cortisol)
- [Crohn's Disease (1)](https://info.ancsleep.com/blog/topic/crohns-disease)
- [Dementia and sleep (1)](https://info.ancsleep.com/blog/topic/dementia-and-sleep)
- [Kidney disease (1)](https://info.ancsleep.com/blog/topic/kidney-disease)
- [Neuropathy (1)](https://info.ancsleep.com/blog/topic/neuropathy)
- [New Puppy (1)](https://info.ancsleep.com/blog/topic/new-puppy)
- [Peripheral neuropathy (1)](https://info.ancsleep.com/blog/topic/peripheral-neuropathy)
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- [RLS (1)](https://info.ancsleep.com/blog/topic/rls)
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- [epworth sleep scale (1)](https://info.ancsleep.com/blog/topic/epworth-sleep-scale)
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- [metabolic syndrome and sleep (1)](https://info.ancsleep.com/blog/topic/metabolic-syndrome-and-sleep)
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- [morning fatigue (1)](https://info.ancsleep.com/blog/topic/morning-fatigue)
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- [revenge bedtime procrastination (1)](https://info.ancsleep.com/blog/topic/revenge-bedtime-procrastination)
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- [sciatica and sleep (1)](https://info.ancsleep.com/blog/topic/sciatica-and-sleep)
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- [sleep and empathy (1)](https://info.ancsleep.com/blog/topic/sleep-and-empathy)
- [sleep and executive functioning (1)](https://info.ancsleep.com/blog/topic/sleep-and-executive-functioning)
- [sleep and mood (1)](https://info.ancsleep.com/blog/topic/sleep-and-mood)
- [sleep and outlook (1)](https://info.ancsleep.com/blog/topic/sleep-and-outlook)
- [sleep and self-perception (1)](https://info.ancsleep.com/blog/topic/sleep-and-self-perception)
- [sleep and stroke (1)](https://info.ancsleep.com/blog/topic/sleep-and-stroke)
- [sleep and temperature (1)](https://info.ancsleep.com/blog/topic/sleep-and-temperature)
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- [sleep doctors (1)](https://info.ancsleep.com/blog/topic/sleep-doctors)
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- [sleep inertia (1)](https://info.ancsleep.com/blog/topic/sleep-inertia)
- [sleep influencers (1)](https://info.ancsleep.com/blog/topic/sleep-influencers)
- [sleep score (1)](https://info.ancsleep.com/blog/topic/sleep-score)
- [sleepwear (1)](https://info.ancsleep.com/blog/topic/sleepwear)
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[see all](https://info.ancsleep.com/blog/how-to-overcome-jet-lag-and-adjust-to-new-time-zones#)

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