Most jet lag advice revolves around preparing for a big time zone jump. Popular jet lag prevention apps recommend changing your sleep schedule leading up to the travel day and focusing on your pre-flight health.
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But what about dealing with jet lag after you’ve deboarded your flight and are heading to your hotel? Your body has been through the wringer after a long-haul flight. You’re likely dehydrated, exhausted, hungry, and full of excitement—it’s quite the combo.
And you need to be in good shape to enjoy your trip. That’s doubly true if you’re traveling for a limited time and don’t have two or three days to spare to get acclimated. You need to get settled as quickly as possible to take full advantage of your destination.
Here’s how I manage to survive jet lag as a travel writer who often jumps time zones, especially between Europe and North America. Over the years, these are the unconventional habits I’ve developed that keep me healthy, happy, and curious even after crossing multiple time zones.
My unconventional habits to survive jet lag for the first two days of my trip
Habit #1: I let myself become a zombie
Jet lag isn’t just a physical hurdle—it’s also a psychological one. One of the toughest parts about dealing with jet lag is being realistic about what to expect from yourself.
When we plan trips as far away as Europe or East Asia, we’re tempted to fill our visit with activities. Itinerary-lovers might plan days down to the hour.
When I’m dealing with jet lag, I don’t expect much out of myself on my first day at my destination. I schedule one activity (usually a spa visit or a dinner date), then give myself time to get a feel for the neighborhood with an afternoon stroll or a passegiatta. That’s about it.
Otherwise, I let myself exist like a zombie. I even embrace it, slowly making my way around town without major plans or worries. (But I don’t nap at all—more on this below.)
Habit #2: I eat like a sick person, and drink like one, too
I love to eat my way through imaginative, localized menus—but not on my first day. When I’m dealing with intense jet lag, I focus on foods and drinks that are easy for my body to digest and highly nourishing. Jet lag messes with our circadian rhythm, which determines when we’re hungry and how we metabolize food.
If you’re dealing with intense jet lag, stick to very basic foods that someone with a flu or cold would eat. The same with drinking—avoid alcohol and soda in favor of hydrating drinks like tea, sports drinks, or plain old water. (Coffee is okay—more on this below.)
Habit #3: I ignore the clock
Let’s head back to my first point: jet lag has many psychological components. It’s always tempting to look at the time at our destination, then do the math to see what time it is back home. I don’t do this because I want my body and mind to forget that my original time one existed—I want every part of me thinking my destination is my sole reality.
Again, because I don’t plan much for my first day at my destination when I’m crossing many time zones, I can get away with avoiding looking at the clock and doing this type of mental math. But even after the first day, I recommend being very vigilant about this. It’s easier for my body to catch up when my mind is locked in on my destination.
Habit #4: I hyper-focus on my morning routine
I’m a morning person, so I hyper-focus on my morning routine as soon as I wake up following my first night of sleep (hopefully) at my destination. My goal is to trick my body into thinking that I’m back at home living out a normal day. To do that, I stick to my morning routine as closely as possible.
For me, that involves getting out into the sunlight as soon as possible, having my morning coffee, and doing a little stretch so that my body knows it’s time to wake up. Some travelers recommend avoiding caffeine altogether to get over jet lag, but it works for me in the morning time. I also put on my morning podcast while I get ready for breakfast.
Don’t underestimate how important the first half-hour of waking up is. Again, your mind should be reinforcing to your body that this is now your morning, regardless of the hour back at home.
Habit #5: I pretend napping doesn’t exist
I’m not a napper, so this isn’t too difficult for me, but I always remind travelers not to give in to the cat-nap on their first day at a new destination. It doesn’t matter if you landed after a red-eye and need to stay away for a full day—napping will only confuse your body and delay your adjustment.
At worst, it could even throw off your circadian rhythm even more, especially if your nap goes longer than intended. It’s one of the fastest ways to guarantee a sleepless night during your first night at your destination.
Habit #6: I sacrifice alcohol for the first 48 hours
If you sleep better after a glass of wine, congratulations. But alcohol usually interferes with sleep quality, so I never drink during my first night when dealing with jet lag. If it’s a more serious case of jet lag, I’ll avoid it for the first few days. Again, this is my personal take on how to survive jet lag. If you’re less sensitive to alcohol, you might not notice a difference.