How to Beat Jet Lag Fast: The Smart Traveler’s Guide to Adjusting Overnight

Shauna Damboise

5 days ago3 min read

The Smart Traveler’s Guide to Beating Jet Lag (Without Overthinking It)

Flying overnight to Europe? You’re looking at seven hours of flight time, just enough to trick yourself into thinking you’ll get real sleep—until the meal carts roll out, the seatbelt sign dings, and the guy in 14C turns his reading light on for six hours straight.

Jet lag happens. But you don’t have to let it ruin the first days of your trip. Here’s how to adjust fast, stay energized, and avoid the biggest mistakes.

Airplane cabin with empty seats, illuminated by blue and pink lights, leading to the exit door at the back. Calm atmosphere. Ready to combat jet-lag — Lights out for take-off

Step 1: Prep Before Takeoff

The goal? Get your body thinking in local time before you even land.

Set your watch to your destination’s time zone. Your flight may leave at 9 PM, but if it’s 3 AM in Paris, it’s time to start adjusting.
Eat before boarding. That in-flight meal isn’t worth staying awake for. Dinner at the airport = more sleep on the plane.
Dress for comfort. Soft layers, an eye mask, and compression socks (yes, really—more on that later) will help you sleep better and avoid landing with swollen feet.

Dress for comfort. Soft layers, an eye mask (yes! this actually helps a TON!) and compression socks (yes, really—more on that later) will help you sleep better and avoid landing with swollen feet.

Traveler sleeping on a plane with an eye mask to beat jet lag

Step 2: Sleep Smart on the Plane

You won’t get eight hours, but four or five is all you need to land feeling human.

Pick the window seat. No interruptions, something to lean on, and zero risk of getting bumped awake.
Block everything out. Noise-canceling headphones + an eye mask = the best shot at real rest.
Skip the in-flight movie. The blue light from screens kills melatonin, making it harder to sleep and adjust later. Try a podcast or a sleep playlist instead.
Say no to wine. It might seem relaxing, but alcohol dehydrates you and leads to terrible sleep. Stick to water or herbal tea.

Get outside and beat the jet-lag with fresh air and sunlight

Step 3: Adjust Fast When You Land

Landing in Europe in the morning? Your next 12 hours will determine how fast you adjust.

Get outside immediately. Sunlight is the most powerful way to reset your body clock. A 30-minute walk in daylight helps more than any nap ever could.
No sleeping until 9 PM local time. Yes, it’s brutal. Yes, it works. Push through the first day, and you’ll adjust twice as fast.
Delay caffeine until noon. Your body already produces natural wake-up hormones in the morning—coffee too early = major crash later.
Hydrate aggressively. Airplane cabins are extremely dry, with humidity levels as low as 10%. You lose up to 1.5 liters of water during a long-haul flight. Drink more than you think you need.

Yes, compression socks make a difference!

Compression Socks: Do You Actually Need Them?

If you’ve ever landed after a long-haul flight and felt swollen ankles or tight shoes, that’s from poor circulation caused by hours of sitting.

Compression socks help by:

✔ Improving blood flow—reducing swelling and discomfort.

✔ Lowering the risk of deep vein thrombosis (DVT). Long flights increase clot risk, especially if you’re dehydrated.

✔ Helping prevent varicose veins. They won’t fix existing ones, but they slow down the process.

If you’re on a six-hour+ flight, have circulation issues, or just want your legs to feel good when you land, they’re worth wearing.

What’s a Waste of Time?

Trying to shift your sleep schedule before travel. Unless you’re adjusting by several hours over multiple days, it won’t help.
Taking melatonin at the wrong time. It only works if taken at bedtime in your new time zone—not mid-flight.
Drinking energy drinks or eating sugary snacks. They’ll make you crash later, making jet lag worse.