You’ve arrived. Your bags got packed, you found your passport (after a brief panic that it was lost forever) and you made it through all that turbulence. You’re ready to hit the streets and start your adventure – but your body? It’s ready for bed.

Jet lag happens when your internal clock doesn't get the memo that you’ve changed time zones. The result is that dazed, wide-awake feeling that can make your dream trip feel like one long yawn.

The good news is you don’t have to spend your first day abroad feeling like a sleep-deprived extra in a zombie movie. Here’s how to beat jet lag, reset your sleep, feel human again and actually enjoy the first moments of your trip.

Jet lag recovery actually starts before takeoff. With a little planning, you can help your body adjust faster when you land. Think of this as giving your body a head start before your sleep routine gets thrown into chaos.

Try shifting your bedtime about half an hour earlier or later for a few nights before your trip, depending on which direction you’re flying. Eastbound trips usually feel harder because you’re “losing” hours, so shifting your bedtime earlier helps. If you’re headed west, stay up a little later instead.

Hydration is another quiet hero here. Air travel is dehydrating, and dehydration makes fatigue worse. Drink plenty of water in the days leading up to your flight and skip the heavy, salty airport meals – they might be tasty and convenient, but they’ll leave you bloated and sluggish.

A little preparation goes a long way and you’ll arrive more aligned with your destination and less like you’ve teleported through time.

Sleeping on a plane isn’t easy. Cramped seats aren’t exactly the certified organic mattress you’re used to and they’re not built for quality rest. 

Luckily, there are a few ways to make it easier for your body to settle in. Once you’re in the air, your body’s already in transition, so help it along with smarter rest mid-flight.

Try to sleep during the nighttime hours of your destination, even if that means closing your eyes while it’s still daylight where you are. It’ll help your internal clock start syncing before you land.

If you can, try to create your own mini sleep zone. Wear a soft eye mask, use a travel pillow that actually supports your neck and put on a playlist or white noise to block out distractions. Staying warm helps too, so layer up or bring a light blanket.

Don’t indulge in alcohol and coffee while you’re in the air – both can mess with your sleep and leave you even more dehydrated. Water is your best friend at cruising altitude.

And if none of that works and you can’t fall asleep, don’t stress. Just resting your eyes, breathing slowly and tuning out the cabin chatter will still help your body recharge a bit. 

That first day after a long flight can be rough. You’ll feel excited, hungry and completely exhausted all at once, so it helps to plan for that first day strategically.. The best thing you can do is resist the urge to nap too early, even if every part of you begs for a bed.

Get outside as soon as you can and soak up natural light. Sunlight helps reset your body’s internal clock, especially after an overnight flight. Move around, grab a light meal and keep yourself busy with low-effort fun – a walk through a local market, a slow coffee by the window or a little sightseeing close to where you’re staying.

If you absolutely need to nap, keep it short. A quick 20- to 30-minute recharge can help you make it through the rest of the day, but anything longer will make it harder to adjust.

By evening, aim for a normal local bedtime. A warm shower, cozy pajamas and a dark room can help your body relax so you can finally fall into a refreshing deep sleep.

Even with all the prep in the world, your body still needs time to catch up.

Give yourself a little grace as your rhythm adjusts to the new schedule, new surroundings, new … everything.

You’ll probably notice your energy dipping at odd times or your internal clock feeling off. Instead of fighting it, try to listen to what your body’s asking for. Jet lag usually fades after a few good nights of sleep. You’ll notice quicker recovery if you can stay consistent in the new routine too. Most travelers adjust within a day per time zone crossed, and faster if you stick to consistent bed and wake times.

If you find yourself awake before sunrise, don’t stress. Embrace quiet wakefulness and make it part of the experience. Journal, stretch or simply enjoy the stillness before the city wakes up. You might even find those early hours become some of your favorite memories from the trip.

Travel is meant to be savored, not rushed. A slower pace gives your body space to recover and lets your mind take everything in – the sights, the sounds and the joy of being somewhere new. 

Jet lag doesn’t vanish the moment you’re home – feeling out of sync for a few days is totally normal. The same habits that helped you adjust abroad will help you settle in again at home.

Start by easing into your usual bedtime and wake-up times instead of trying to reset overnight. A dark, cool room and a comfortable bed will signal to your body that it’s time to rest again. Try to keep screens out of the bedroom and swap scrolling for something more relaxing, like reading or stretching before sleep.

If you’re feeling groggy during the day, a short walk or time outside can help your energy levels rebound faster and get your circadian rhythm back on track. Don’t forget to continue staying hydrated since travel can leave you more depleted than you realize.

Within a few days, your rhythm will catch up, and that heavy, travel-tired fog will fade. Getting home is its own kind of reset and reminder that knowing how to adjust to a new time zone after flying can make travel feel a whole lot easier. Give yourself a few nights of well-deserved rest in your own bed and enjoy the slower pace – you’ve earned it.

Travel can do wonders for the soul – new places, new foods, new ways of seeing the world. But your body still needs time to catch up to all that. A little planning, plenty of rest and a whole lot of patience can make the difference between struggling through jet lag and actually enjoying your trip from the beginning.

You don’t have to follow every travel hack or trick to get it right. Focus on what feels good for you. Try sunlight on your skin when you’re drowsy, movement when your legs ache, water when you’re drained and quiet when you need it most.

Jet lag may be temporary, but awe isn’t. Give your body time to catch up because the memories you’ll make are worth every yawn.