10 Tips for Avoiding Jet Lag

As travel advisor specializing luxury travel, groups trips and high end cruises, I travel internationally a lot. At this point, I rarely get jet lag for more than a day. Here are the tips I give my clients before they depart for trips abroad:

1. Drink a lot of water, starting when you board the plane or a little beforehand and continuing at least 24 hours after you land.

   
   

2. Avoid alcohol for the first 24 hours of your trip including when you are on the airplane. (I know, it's vacation, but it does help!)

   
   

3. As soon as you board the plane, get yourself on local time for your destination. In other words, if you would be sleeping at that time in your destination, go to sleep even if it means skipping a meal. I do this by taking melatonin and a sleeping pill, putting in earplugs, and wearing a face mask. Of course, consult your doctor about drugs. :)

   
   

4. When you get to your destination, get some exercise as soon after you land as possible (even just walking around a bit will really help).

   
   

5. Try your best to stay awake until your intended bedtime. Walking around can help with this! Sitting down on the bed, no so much.

   
   

6. Do not nap at all before bedtime at any time. Again, walk around and keep busy.

   
   

7. For the first few nights, I take melatonin about 30 minutes to an hour before I want to be asleep. This helps your body readjust to the new time zone and tells you when you are supposed to be tired.

   
   

8. I also take a sleeping pill for the first few nights. Again consult your doctor.

   
   

9. If I wake up in the middle of the night either on vacation or when I return home, I take a sleeping pill (if I didn't take one already) and melatonin—if it's at least 4 hours before I have to wake up. The sleeping pills my doctor prescribes only last for about 4 hours, so this works really well for me, but again consult your physician. The melatonin trains your body to be sleepy at the right time of day.

   
   

10. Stop all screen time (including kindles) 2 hours before bedtime. I know this is a challenge! I always want to post vacation photos to social media or keep in touch friends or family, but screen time keeps you awake and interferes with recovery from jet lag. I also love to read before going to sleep, so I carry small paperbacks with me when I travel.

By following the above, I basically do not get jet lag. I have also received really positive feedback from my clients who use these tips. Good luck!

—Daria Dimitroff, Updated December 2025

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