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    TRAVEL //

    Jet Lag Hacks That Actually Work

    Jet Lag Hacks That Actually Work

    Jet lag might be the price we pay for adventure, but that doesn’t mean you have to spend your first few days abroad feeling like a sleep-deprived zombie. From circadian-savvy planning to nutrition tweaks and wearable tech, there are ways to hack your body clock. At Dandy, we’ve rounded up the travel-tested tips and science-backed tricks that actually help you reset faster—so you can feel good wherever you land.

    Dandy May 08 2025
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    Ah, jet lag. That delightful side dish to any long-haul adventure. One minute you’re sipping a flat white in Heathrow, the next you’re wide awake at 3 a.m. in Bali, eating crisps in the hotel minibar like it’s a midnight feast.

     

    Jet lag is the ultimate post-holiday hangover. It messes with your sleep, your digestion, your mood—and if you're not careful, your first few days of travel can feel like you're dragging your body through molasses while your brain is three time zones behind.

     

    But there’s good news. Jet lag doesn’t have to completely derail your trip (or your return to reality). With a few clever tricks and some body-clock biohacking, you can reset faster, sleep better, and actually enjoy your destination.

     

    Here’s your no-fuss guide to jet lag: what it is, why it happens, and what you can actually do to beat it.

    First, What Is Jet Lag?

    Jet lag is basically your body’s internal clock (circadian rhythm) being completely thrown off after crossing time zones. Your body still thinks it's in London when you're in Los Angeles. That’s why you might feel wide awake at bedtime or ready to nap in the middle of a museum tour.

     

    It’s more than just tiredness. Jet lag can cause:

    • Poor sleep
       
    • Daytime fatigue
       
    • Digestive issues
       
    • Brain fog
       
    • Mood swings
       

    The more time zones you cross, the more intense the symptoms. Flying east tends to be worse than flying west, because it’s harder to force your body to sleep earlier than to stay awake a bit later.
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    The Golden Rule: Start Before You Fly

    The number one mistake people make? Only thinking about jet lag after they’ve landed. But like any good plan, preparation is key. Here’s what to do before you even pack your carry-on.

     

    1. Shift your schedule early
    Start adjusting your sleep and wake times 2–3 days before your flight. Travelling east? Go to bed an hour earlier each night. Heading west? Stay up later. Small changes add up, and they help your body ease into the new rhythm.

     

    2. Get strategic with your flights
    When possible, book flights that land in the late afternoon or early evening at your destination. That way, you’re more likely to push through and fall asleep at the “right” time.

     

    3. Hydrate like it’s your job
    Flying dehydrates you, which worsens fatigue and jet lag symptoms. Skip alcohol and too much caffeine pre-flight, and load up on water before and during your journey.

    On the Plane: Biohack While You Fly

    You’ve boarded, you're semi-comfortable, and your in-flight meal is questionable at best. Time to start syncing your body with your destination.

     

    1. Set your watch to local time
    This helps your brain start adjusting. Mentally, you're already there. Physically, you're on your way.

     

    2. Time your meals
    Try to eat according to the time at your destination. Food is a cue for your body clock, so syncing meals helps signal what time it “should” be.

     

    3. Light matters
    If it’s daytime at your destination, try to stay awake and expose yourself to light. If it’s night-time, use an eye mask, skip the screen time, and try to sleep.

     

    4. Move your body
    Don’t just sit for nine hours straight. Get up, stretch, walk the aisle. It boosts circulation, keeps you feeling less sluggish, and helps with sleep later on.

    After Landing: Reset Mode Activated

    You’ve touched down, and now it’s all about convincing your body that this is the new normal. Here’s how to reset fast.

     

    1. Resist the nap
    We know, the bed looks tempting. But if it’s daytime where you are, do your best to power through until a semi-reasonable local bedtime. A short nap (20–30 mins) can help, but anything longer will mess with your adjustment.

     

    2. Get outside
    Natural light is your secret weapon. It helps your brain regulate melatonin (the sleep hormone) and resets your body clock. Aim for at least 30 minutes of daylight, especially in the morning.

     

    3. Use melatonin (if needed)
    Short-term, low-dose melatonin supplements can help regulate sleep, especially if you’re heading east. Speak to a pharmacist or your GP if you’re unsure, and always follow the recommended dose.

     

    4. Stay hydrated and eat light
    Jet lag does weird things to digestion. Avoid heavy meals for the first 24 hours, drink plenty of water, and maybe keep the coffee to a minimum until your sleep is sorted.

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    Supplements and Wellness Extras That Might Help

    Some people swear by essential oils, others prefer adaptogens or tech-y sleep aids. If you’re the kind of person who travels with magnesium spray and a lavender-infused eye mask, here are a few options that might be worth packing.

     

    Magnesium – Calms the nervous system and supports restful sleep.

     

    Ashwagandha or Rhodiola – Adaptogens that may help balance stress and fatigue.

     

    CBD oil – Anecdotally helpful for winding down post-flight (just check legality if you’re travelling internationally).

     

    Blue light blocking glasses – Useful for blocking the artificial light that messes with melatonin production.

     

    Apps like Timeshifter – These give personalised plans based on your flight details, with prompts on when to sleep, eat, get light, and more.

    Coming Home Is Just As Important

    Don’t forget about jet lag on the return leg. That Monday morning meeting won’t wait for you to “ease back in,” so give your return just as much attention.

    • Start adjusting to local time 2 days before your flight home
       
    • Follow the same hydration, sleep, and light-exposure rules
       
    • Avoid diving straight into caffeine or alcohol as a quick fix
       
    • Plan a buffer day off if you can—one day to nap, unpack, and not cry into your inbox

    Final Thoughts from Team Dandy

    Jet lag might be a rite of passage for long-haul travellers, but it doesn’t have to knock you out for a week. With a bit of prep, some clever timing, and a few wellness tools in your carry-on, you can minimise the fatigue, get back on track faster, and actually enjoy your trip.

     

    Because what’s the point of waking up in paradise if your brain’s still stuck in zone 2 on the Piccadilly line?

     

    Wherever you’re headed next, make sure your body—and your mind—come along for the ride.

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    Disclaimer: The content on this site is for informational purposes only and should not be considered professional advice. Always consult with a qualified healthcare provider before making any decisions regarding your health or wellbeing.

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