As a physician who’s spent countless hours traveling for conferences, medical missions, and much-needed vacations, I know how jet lag can derail even the best plans. You land exhausted, foggy, and struggling to focus just when you need to be at your best. Over the years, I’ve learned strategies that actually work for me. Whether you’re crossing time zones for work or leisure, learning how to avoid jetlag can make all the difference. Let me share what I’ve learned so you can stay sharp, enjoy your trip, and return home refreshed.

What Is Jet Lag?

Jet lag is what happens when your body’s clock doesn’t match the local time. You feel tired, out of it, and maybe a bit cranky. Sound familiar? If you’re traveling for work or a conference, it can really mess with your focus. The good news? You can outsmart it.

Before You Travel

The secret to beating jet lag starts before you even leave.

• Shift Your Sleep: Start going to bed earlier or later (depending on where you’re headed) a few days before your trip. It’s not always fun, but it necessary. Sleeping earlier than usual in anticipation of my trips to Europe has done wonders in minimizing my jetlag!
• Pick the Right Flight: Flights that land in the afternoon or evening make it easier to stay awake until bedtime. Trust me, it’s worth the extra planning.
• Pack Smart: Don’t forget an eye mask, earplugs, or noise-canceling headphones. These little things can save your sanity on a noisy plane. Melatonin can help too, but check with your own doctor first.

During Your Flight

What you do in the air makes a big difference in how to avoid jetlag.

• Change Your Clock: Set your watch (or phone) to your destination’s time as soon as you board. It’s a small shift that helps your brain get on the right track.
• Stay Hydrated: Planes are dry, and dehydration only makes things worse. Water is your friend here. Skip the wine or coffee—tempting, but they’ll only throw you off.
• Move Around: Get up, stretch, or walk when you can. Your body will thank you later.

After You Arrive

Now that you’re on the ground, it’s time to lock in that new time zone.

• Get Sunlight: Sunlight is your reset button. Spend as much time outside during the day as you can—even if you’re tired. Being outdoors for most of the day after landing in Japan at 8AM helped me adjust to that big time change from the US.
• Limit Naps: A quick 20-minute nap can help if you’re dragging, but don’t overdo it. Long naps will mess with your sleep schedule.
• Eat Smart: Go for light, healthy meals to keep your energy steady. Heavy foods can make you feel sluggish.
• Stay Active: A short walk or light exercise can wake you up and help your body adjust faster.

Tips for Healthcare Workers

Work trips come with their own set of challenges, but these tips can help:

• Short Trips: If you’re traveling for just a couple of days, it might be easier to stick to your home time zone. No need to flip your schedule completely for a quick trip.
• Use Apps: There are apps like Timeshifter that can guide you on when to sleep, get light, or drink coffee. It’s like having a personal jet lag coach.
• Night Shifts: If you’re used to night shifts, you’ve probably got some experience with changing your sleep schedule. Lean into what’s worked for you before.

Simple Jet Lag Remedies

Sometimes, you need an extra boost to get through those first few days.

• Melatonin: A small dose can help you fall asleep at the right time. Just make sure it’s safe for you.
• Light Exposure: Bright light during the day and dim lighting in the evening can help reset your body clock faster.
• Caffeine Timing: A cup of coffee can keep you alert when you need it. Just don’t have it too late in the day—you’ll regret it at bedtime.

When to Get Help

Jet lag usually goes away on its own after a few days. But if you’re still feeling off after a week, or you notice other symptoms, it might be time to see a doctor. Fatigue that doesn’t improve could mean something else is going on.

Bottom Line

Jet lag doesn’t have to ruin your trip. With a little planning and some smart strategies, you can adjust faster and enjoy your time away. I’ve learned how to avoid jetlag through numerous trials and errors before. Give these tips a try and see what works best for you. Got a favorite jet lag trick? Share it—I’d love to hear it!