8 tips to avoid jetlag and enjoy your vacation from day one

After traveling extensively around the world, I’ve put together my best tips to help you finally beat jet lag — because no one deserves to waste a whole week of their vacation just trying to “adjust” to the time zone.

I’ve had my fair share of zombie-like strolls through foreign streets, dozing off mid-walk (yes, I literally fell asleep while walking in Istanbul), and waking up bright-eyed and wide awake at 3 AM in California… until I finally realized: you need to prepare for the time change. That first day might be rough, but trust me, the effort is worth it!

So, jot down these golden tips, follow me on social media, and then tell me if you haven’t become one of those people who casually says, “Jet lag? Not for me!"

Got any jet lag hacks that always work for you? Share them here or DM me on Instagram— I’m always looking to upgrade my anti-jet lag toolkit 😅

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1. Start adapting to the time zone before you travel

If you’re going to do just one thing, let it be this: start adjusting to the new time zone before your trip, while you’re still in the comfort of your own home..

In the days leading up to departure, I begin waking up and going to bed earlier — about 45 minutes to an hour each day — if I’m heading somewhere a few hours ahead of home, like Europe or Africa). If it is the other way around — trips to the west, for example United States or Canada — I try to shift my routine later instead, sleeping and waking up a bit later each day whenever possible.

I’ve done this before every trip to Europe and it’s been a lifesaver!The time difference is usually four or five hours ahead, so I try to get at least three hours “ahead” before I even leave. That way, when I arrive, I only need to adjust by one or two more hours, which is much easier to handle.

This strategy also helps me sleep better on the plane. Since flights to Europe usually depart in the late afternoon, waking up around 4 AM on the day of travel gives me a full day: time to finish packing, eat lunch around 9 (which is already 14 PM in Athens, for example), board at 15 PM, and be ready to sleep soundly by 17 PM.

Trips heading west tend to be easier for me. When we travel to places like California or Alaska, we “gain” time — so the goal is to stretch the day as long as possible. Since I love to sleep, I can naturally push my bedtime a bit later and wake up closer to the new time zone. Still, I make an effort: I rearrange plans in the days before the trip so I can go to bed and get up later, as much as life allows.

For me, prepping for the new time zone while I’m still at home is the best strategy when dealing with time differences of up to five or six hours..

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2. Switch to the destination time zone as soon as you board

The moment you get on the plane, change the time on your phone or watch to match your destination—and start acting like you’re already there.

If it’s nighttime at your destination, try to sleep. I bring my in-flight sleep kit: eye mask, noise-canceling headphones, compression socks and a neck pillow. If it’s daytime, do your best to stay awake, even if your body is begging for a nap.

Airline service usually follows the local time at your destination, so try to sync your rhythm with the onboard routine—meals, lights off, rest periods—treat it all as if you’re already there.

If you’ve already started shifting your schedule a few days before the trip (as I suggested in Tip #1), you’ll find that your body is surprisingly in tune with the in-flight timing. So just go with the flow—and enjoy the head start on adapting!
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3. Choose your flight time wisely

For medium-length trips (up to 22 hours in transit)

This is the second most important jet lag strategy in your toolkit: choose your flight time VERY carefully. Of course, price is usually the main factor when booking flights — but if you can pay attention to the departure and arrival times. It can make a huge difference in how you feel when you land..

For trips to Europe or North America, which usually involve a long-haul or a long-haul plus a short connecting flight, I always try to pick a long overnight flight—departures between 7 PM and 11 PM are my favorites! . This gives you plenty of time to get to the airport (even if you have a domestic leg beforehand), and you board the plane ready for sleep. You’ll land in the morning or early afternoon, which is perfect: check into your hotel, explore the neighborhood a bit, and get a good night’s rest
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For long-haul trips (more than 22 hours in transit)

Now, what about those really long journeys — two or more long-haul flights, multiple connections, over 2 hours in transit - like going from South America to Asia, Oceania, parts of Africa, or even Alaska?

When you're facing a marathon of flights that seems never-ending, the best move is to plan your arrival for late afternoon or early evening. There’s nothing better than being completely exhausted and ready to crash — just in time for a full night’s sleep.

We’ve been to Asia three times recently, and I didn’t bother prepping my internal clock beforehand. It didn’t make sense to flip day and night at home when I had XNUMX+ hours of travel ahead of me.

For instance, on our trip to Japan, I followed a strategy that worked perfectly. We landed in Tokyo at 5:35 PM local time — ideal for immigration, heading to the hotel (we stayed at Tokyo Stay Ginza highly recommend!), and winding down. I calculated we’d reach the hotel by 9 PM (we got there a bit before 10). On the first leg of the trip, I slept as much as I wanted. On the second flight, I made sure to stay awake during the last six hours before landing — and I pulled it off! That meant I was awake from 11 AM to 10 PM Japan time. Combined with the sheer exhaustion of the journey, that was more than enough to knock me out. I slept ten hours straight.
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4. Don't overplan your first day

The urge to make the most of every minute in a new destination is real — but I always keep the first day super relaxed. No packed itinerary, no guided tours, no full-day excursions — nothing that requires too much energy.

No matter how well you prepare, there’s just no way to predict how you’ll actually feel when you arrive. And there’s nothing better for easing into a new time zone than taking it slow: stroll around, take in the vibe, notice the colors and rhythms of local life.

Leave some space for a nap if needed — but keep it short, just enough to recharge (and definitely not long enough to flip your day and night!).

When we went to Southeast Asia we landed in Bangkok and purposely left the first day wide open. We wandered around the city, visited the Jim Thompson House Museum, but by late afternoon we were all wiped out and decided to skip Khaosan Road. We headed back to the hotel (we stayed at Bangkok Hotel Lotus Sukhumvit 33 — great location!), got a full night’s sleep, and woke up totally recharged for a day of visiting the temples and palaces of Bangkok.
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5. Get sunlight on your first day

Sunlight is one of the most powerful tools for resetting your internal clock.

On your first day, try to spend as much time outside as possible. Walk around, visit parks, grab a coffee at a sidewalk café, explore a local market — whatever outdoor experiences your destination offers. Skip the dark museums, theaters, or movie sessions, and resist the urge to stay holed up in your hotel room.

One smart move is to book a hotel in a central area for those first couple of days—somewhere walkable and close to shops and restaurants. You can find great hotel options by clicking here or browsing the box below:

Another great idea is to book a free walking tour — those guided walking tours that explore the city on foot. Just don’t forget to tip your guide at the end! And if you realize you’re not up for it, make sure to cancel in advance so someone else can take your spot.
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6. Eat meals according to the time at your destination

No skipping meals or having breakfast at 4 PM!

It might seem like a small thing, but eating at the proper local times helps your body adjust to the new rhythm. Even if you just woke up, if it’s already noon at your destination, it’s lunchtime, not breakfast.
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7. Sleep on local time

That first night is always the hardest — but trust me, the effort is totally worth it.

Even if you’re completely exhausted, try to stick to the local bedtime at your destination. It’s okay to turn in a bit early, but aim to get as close as you can to a normal sleep schedule. The closer you stick to it from day one, the quicker your body will adjust.

If bedtime rolls around and you still can’t sleep, proceed with caution — this is where it can all go off the rails! Break out every trick in the book: eye mask, meditation, a calming playlist, chamomile tea (but be careful — some teas are surprisingly high in caffeine, so when in doubt, skip it). Turn off your phone, dim the lights, pour yourself a glass of wine… whatever helps you relax and drift off.
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8. Respect your own pace

Even with all these tips, it might still take a few days for your body to fully adjust — and that’s totally okay.

Every trip is different, and every flight comes with its own quirks. What worked perfectly on a trip to Spain might not have the same effect on a trip to Portugal. Don’t stress — it happens.

Everyone has their own rhythm. What works for me might not work for you — and vice versa. And let’s not forget that each stage of life has its own pace. What helped you at 30 might not be as effective at 50… or maybe the wisdom of being 50 helps you handle jet lag way better than when you were 30.

The most important thing is not to put too much pressure on yourself. Listen to your body, respect your limits, and enjoy the process.

Go easy—there’s a whole world waiting for you 🌍

Did you like the tips? Try them on your next trip and let me know how it goes! And if you have a go-to jet lag tactic, share it with me here or on instagram: my anti-jet lag repertoire is always growing! 🙂
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If you want to keep everything organized and avoid any headaches, here are the links I personally use when planning my trips:
– 🛏️ Accommodation: Booking
– ☀️ Tours & activities: Civitatis& Get Your Guide
– 📱 eSIM for mobile data: Airalo e-SIM
– 🚗 Car rental: RentCars
– 🧳Travel gear and essentials: Amazon

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Let’s Stay Connected!

Have questions or thoughts to share? Drop a comment below or reach out on social—I love chatting about all things travel! 😉

And before you go, don’t forget to SAVE THIS PIN to your PINTEREST account so you can easily find these jet lag tips when planning your next adventure.

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