Jet Lag Therapy: Natural Ways to Recalibrate When Crossing Time Zones

Monica Gray - June 8, 2025

Traveling across time zones can swiftly disrupt your body’s internal clock, resulting in jet lag—an uncomfortable mix of fatigue, sleeplessness, and irritability. Whether you’re a frequent flyer or an occasional adventurer, these symptoms can sap the joy from your journey and hinder productivity.
Fortunately, there are natural and holistic strategies to help your body recalibrate, so you can adjust quickly and make the most of your trip.
This article explores 20 evidence-based tips for overcoming jet lag, ensuring you arrive refreshed, focused, and ready for new experiences.

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1. Adjust Sleep Schedule Before Departure

One of the most effective ways to minimize jet lag is by gradually shifting your sleep schedule before you travel. Start adjusting your bedtime and wake time to align with your destination’s time zone a few days in advance.
If you’re flying east, aim to go to bed an hour earlier each night; if heading west, do the opposite.
According to the CDC, this proactive approach can significantly reduce jet lag symptoms and help your body adapt more smoothly.

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2. Stay Hydrated

Maintaining proper hydration is essential to reduce jet lag’s effects. Drink plenty of water before, during, and after your flight to help your body adjust and function optimally.
Avoid excess caffeine and alcohol, as they can dehydrate you and intensify symptoms.
As highlighted by the Mayo Clinic, hydration supports your body’s resilience and recovery during travel.

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3. Get Sunlight Exposure

Natural sunlight is a powerful tool to reset your body’s internal clock. After arriving at your destination, spend time outdoors or near a window during the appropriate part of the day.
If you’re traveling east, aim for morning light; if heading west, seek sunlight in the late afternoon.
The Sleep Foundation emphasizes that light exposure is among the most effective methods for recalibrating circadian rhythms and reducing jet lag symptoms.

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4. Move Around During the Flight

Taking time to move and stretch during your flight helps boost circulation and can ease stiffness or fatigue.
Simple activities like walking the aisle or doing gentle stretches in your seat make a difference.
The World Health Organization recommends regular movement on long-haul flights to enhance comfort and reduce the risk of blood clots.

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5. Use Melatonin Supplements Responsibly

Melatonin, a natural sleep hormone, can support your body in adjusting to new time zones. Taking a small dose at your destination’s intended bedtime may promote sleep onset and help recalibrate your internal clock.
However, timing and dosage are important—always consult your doctor before starting melatonin.
As noted by Harvard Health, melatonin can be an effective tool for jet lag when used responsibly.

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6. Avoid Heavy Meals Before Bedtime

Having a large or rich meal late in the evening can make it harder to fall asleep and may cause discomfort.
Choose lighter options like salads, soups, or fruit for dinner to support digestion and encourage restful sleep.
According to the Sleep Foundation, light meals in the evening help minimize gastrointestinal issues and improve sleep quality.

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7. Limit Caffeine Intake

Consuming caffeine late in the day can disrupt your sleep schedule and make it harder to adjust to a new time zone.
Avoid coffee, tea, and energy drinks in the hours before your new bedtime.
The Sleep Foundation recommends being mindful of caffeine intake to help your body recover from jet lag and ease into restful sleep.

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8. Try Relaxation Techniques

Incorporating relaxation techniques like deep breathing, meditation, or progressive muscle relaxation can calm your mind and body, making it easier to fall asleep in a new environment.
Guided mindfulness apps, such as Headspace or Calm, are popular choices for supporting restful sleep.
The National Center for Complementary and Integrative Health highlights meditation’s effectiveness in reducing stress and enhancing sleep quality.

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9. Wear Blue Light Blocking Glasses

Exposure to blue light from screens in the evening can suppress melatonin and make it harder to fall asleep.
Wearing blue light blocking glasses or limiting device use before bed can help your body adjust and promote more restful sleep.
As noted by Healthline, blue light plays a significant role in regulating circadian rhythms.

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10. Take Short, Strategic Naps

A brief nap of 20-30 minutes can increase alertness and help you power through a sluggish afternoon without disrupting your nighttime sleep.
Avoid napping for longer periods or late in the day, as this can interfere with your body’s adjustment to the new time zone.
The Sleep Foundation recommends strategic napping to help manage jet lag while avoiding sleep disruption.

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11. Keep a Consistent Sleep Routine

Maintaining a regular sleep and wake schedule—even on weekends—helps your body adjust more quickly to new time zones.
This consistency reinforces your natural circadian rhythm and supports more restful sleep.
The American Academy of Sleep Medicine stresses that a stable routine is key to overcoming jet lag and promoting healthy sleep habits.

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12. Use an Eye Mask and Earplugs

Creating a dark and quiet environment is essential for quality sleep, especially in unfamiliar places.
Wearing an eye mask and earplugs can effectively block out light and noise, making it easier to rest.
The National Sleep Foundation suggests these simple tools to improve your sleep while traveling and ease jet lag symptoms.

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13. Practice Gentle Yoga

Engaging in gentle yoga or stretching after you arrive can ease muscle tension and encourage relaxation, which supports better sleep.
Easy poses can be done in your hotel room with minimal space or equipment.
For inspiration, Yoga Journal offers practical routines designed specifically for travelers seeking comfort and calm.

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14. Avoid Alcohol

Drinking alcohol while traveling can dehydrate your body and disrupt your sleep cycle, ultimately worsening jet lag.
Opt for water or soothing herbal teas, especially in the hours leading up to bedtime.
The CDC highlights that alcohol’s negative effects on sleep are particularly pronounced during long-distance travel.

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15. Use Aromatherapy

Incorporating aromatherapy into your travel routine can encourage relaxation and improve sleep quality.
Essential oils such as lavender or chamomile are popular choices—use a portable diffuser or add a few drops to your pillow.
The National Institutes of Health notes that aromatherapy may help ease stress and support restful sleep, especially when adjusting to new environments.

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16. Set Your Watch to Destination Time

As soon as you board your flight, reset your watch or phone to your destination’s time zone.
This simple psychological shift helps your mind and habits begin to align with local time, making the transition smoother.
The Sleep Foundation recommends this easy step to help jumpstart your adjustment and reduce jet lag.

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17. Use Blackout Curtains

Blackout curtains are a simple yet effective way to block external light and create a restful sleep environment in your hotel room.
They’re particularly helpful if your new bedtime coincides with daylight hours.
The National Sleep Foundation recommends using blackout curtains to support deeper, uninterrupted sleep while traveling.

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18. Embrace Local Meal Times

Adapting to local meal times is an effective way to help your body clock adjust to a new time zone.
Aim to eat breakfast, lunch, and dinner according to your destination’s schedule—even if you’re not hungry at first.
According to the BBC, meal timing can play a significant role in resetting your circadian rhythms and easing jet lag.

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19. Take a Warm Bath or Shower

Enjoying a warm bath or shower before bedtime can help relax tense muscles and create a calming transition to sleep.
This soothing ritual signals to your body that it’s time to wind down, making it easier to fall asleep in a new time zone.
The Sleep Foundation recommends this approach for better sleep quality without medication.

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20. Listen to Soothing Music

Playing calming music before bed can ease stress and support restful sleep, especially in unfamiliar surroundings.
Explore playlists specifically designed for relaxation or sleep to enhance your bedtime routine.
As recommended by Johns Hopkins Medicine, soothing music is a simple, natural aid for improving sleep quality while traveling.

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Conclusion

Jet lag doesn’t have to derail your travel plans or dampen your experience abroad.
By embracing natural remedies—like strategic sunlight exposure, soothing routines, and mindful meal timing—you can encourage your body to recalibrate faster and reclaim your energy.
Most of these strategies are safe and simple, but if symptoms persist or significantly affect your well-being, consult a healthcare professional for personalized guidance.

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Medical Disclaimer

This article is intended for informational purposes only and should not be considered medical advice.
Always seek guidance from your physician or a qualified healthcare provider with any questions or concerns about your health.
Prioritize your well-being—consult a professional before making significant changes to your routine.

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