How to Adjust to Different Time Zones Quickly During Travel

4 September 2025

Traveling to new destinations is exciting, but dealing with time zone changes? Not so much. Jet lag can leave you feeling exhausted, disoriented, and struggling to enjoy your trip. But don’t worry—there are ways to outsmart the dreaded time zone shift and adjust faster.

In this guide, we’ll break down the best strategies to help your body adapt quickly so you can spend more time enjoying your trip and less time battling fatigue.

Let’s dive in!

Why Does Jet Lag Happen?

Before we get into solutions, it helps to understand the problem. Jet lag occurs when your body's internal clock (circadian rhythm) is out of sync with the new time zone. Your brain still thinks you’re in your home time zone, making you feel wide awake at midnight or exhausted in the middle of the day.

Symptoms of jet lag include:

- Fatigue
- Insomnia
- Headaches
- Difficulty concentrating
- Digestive issues
- Mood swings

The more time zones you cross, the worse it tends to be. Flying east? It’s usually harder because you’re “losing” time, while flying west is a bit easier since you’re “gaining” time.

Now, let’s talk about how you can beat it!

Pre-Trip Adjustments

1. Gradually Shift Your Sleep Schedule

A few days before your trip, start adjusting your bedtime to match your destination’s time zone. If you're flying east, go to bed an hour earlier each night. If you're heading west, stay up a little later. This helps your body ease into the new schedule instead of a sudden shock.

2. Adjust Your Meal Times

Your body clock isn’t just about sleep—it also responds to meal timings. Try shifting your meals closer to your destination’s schedule before you even leave. This will help your body adapt more smoothly.

3. Get Plenty of Rest Before You Travel

Pulling an all-nighter before a flight? Bad idea. Arriving exhausted only makes jet lag worse. Make sure you’re well-rested before your trip so your body can handle the transition better.

4. Stay Hydrated and Avoid Alcohol

Dehydration intensifies jet lag symptoms. Drink plenty of water before, during, and after your flight. Skip alcohol and caffeine since they can disrupt your sleep and make adjusting even harder.

During Your Flight

5. Set Your Clock to Your Destination’s Time

As soon as you board the plane, change your watch or phone to the local time of your destination. This is a psychological trick that helps you start thinking in the new time zone, making the transition smoother.

6. Sleep (or Stay Awake) Strategically

If it's nighttime at your destination, try to sleep on the plane. Use an eye mask, noise-canceling headphones, or a travel pillow to get comfortable. If it's daytime where you're headed, resist the urge to nap too much—keeping yourself awake will make adjusting easier.

7. Stay Active on the Plane

Sitting for long hours messes with your circulation and makes you feel sluggish. Stretch, walk around, and do some simple in-seat exercises to keep your energy levels stable.

After You Arrive

8. Get Sunlight ASAP

Nothing resets your internal body clock like natural light. Spend time outside as soon as you arrive—go for a walk, have a meal outdoors, or just soak up some sunshine. If you're arriving at night, keep lights bright indoors to help adjust.

9. Follow Local Time Immediately

Even if you feel exhausted, try to stick to your destination’s schedule right away. Eat meals and sleep at the appropriate local times, even if it feels unnatural at first.

10. Use Melatonin (If Needed)

Melatonin is a natural hormone that helps regulate sleep. Taking a small dose about an hour before bedtime at your destination can help your body adjust faster. However, don’t rely on it for long—your body needs to adjust naturally over time.

11. Avoid Long Naps

Short power naps (20-30 minutes) can help if you're struggling, but avoid long naps. Sleeping for hours in the afternoon will only make it harder to adjust at night.

12. Stay Hydrated and Eat Smart

Water is your best friend. Also, eat light, nutritious meals that won’t weigh you down. Avoid heavy, greasy food that can make you feel sluggish.

Extra Hacks for Quick Adjustment

13. Use a Jet Lag App

Apps like Timeshifter or Entrain provide personalized plans to adjust faster based on your flight schedule. They suggest when to sleep, seek light, or take melatonin for the smoothest transition.

14. Exercise at the Right Time

Physical activity helps reset your body clock. If you need to stay awake, go for a brisk walk or do some light stretching. If you’re getting ready to sleep, avoid intense workouts too close to bedtime.

15. Stick to a Routine

Your body loves consistency. Try to wake up and go to bed at the same time every day in your new time zone. The faster you establish a routine, the easier the adjustment.

16. Limit Screen Time Before Bed

Blue light from screens messes with melatonin production, making it harder to fall asleep. Try reading a book or using a blue light filter on your devices if you need to wind down.

How Long Does It Take to Adjust?

The general rule of thumb? It takes about one day to adjust per time zone crossed. So if you’ve traveled across six time zones, expect about six days for full adaptation. However, with these tips, you can significantly speed up the process!

Final Thoughts

Jet lag doesn’t have to ruin your trip. With some smart adjustments before, during, and after your flight, you can sync up with your new time zone much faster. Remember to be patient—your body needs time to adapt, but these tricks will make the transition smoother.

Now, go enjoy your adventure without the fog of jet lag holding you back!