4 minute read

So you’ve landed in a different time zone and your body has absolutely no idea what’s going on. 

Sure, you can avoid jet lag by prepping your body before the flight, but let’s be honest: sometimes you forget, run out of time, or just don’t expect it to hit so hard.

The good news? You can still fight back. If you’ve already arrived and jet lag is knocking you out, here’s how to reset fast and start enjoying your trip like a pro.

1. Stay Awake Until Local Bedtime

The fastest way to bounce back is to immediately adjust to the local time zone, and that means staying awake until it’s actually bedtime where you are.

It’s going to feel brutal, especially if your flight had zero sleep and you’re running on fumes. But powering through that first day is the most effective way to reset your internal clock. 

To make it bearable, keep your body and mind occupied. Walk around your neighborhood or hotel area. Find a local café, explore a nearby market, or just get some fresh air. 

When downtime creeps in and you feel your eyelids getting heavy, distract yourself. Try a few rounds of a word search to keep your brain engaged while the clock ticks toward bedtime. It’s low effort, screen-friendly, and a better alternative to doom-scrolling on social media. 

2. Use Sleep Supplements Strategically

Once you’ve made it to the appropriate bedtime (and congratulations, because that’s not easy), it’s time to actually get some high-quality sleep. 

Melatonin is a naturally occurring hormone that signals your body to wind down. Taking a low dose (around 0.5mg to 3mg) about 30–60 minutes before your new bedtime can help guide your brain into sleep mode. It’s not a knockout pill, but it nudges your system in the right direction.

Magnesium is another helpful option. Known for its calming effects, magnesium supports muscle relaxation and nervous system balance. Many travelers find that combining melatonin with a magnesium supplement or magnesium-rich food (like a banana or handful of almonds) can improve both the ease of falling asleep and the quality of rest.

3. Reset with Local Meal Times and Smart Food Choices

Just like sleep, your digestion runs on a rhythm, and eating at the “wrong” time can send your body mixed signals that make jet lag worse. If you want to reset your internal clock quickly, start by syncing your meals with the local time zone, even if you’re not totally hungry yet.

Have breakfast in the morning, lunch at midday, and dinner in the evening, just like the locals do. It might feel weird at first, but your body will catch up faster if your stomach gets in line with the time zone. Even light meals count, so don’t force yourself to overeat.

What you eat also matters. During the day, go for lean proteins, fresh fruits and veggies, and energizing grains. These will help keep your blood sugar stable and give you the stamina you need to power through jet lag fatigue. At night, opt for complex carbs like whole wheat pasta or rice to help signal it’s time to wind down. Herbal teas like chamomile or valerian root can be great for bedtime too.

4. Don’t Overpack Your Itinerary the First Two Days

It’s tempting to hit the ground running, especially if you’re in a new place with limited time. 

Instead of trying to see every landmark or book back-to-back activities, give yourself a soft landing. The best jet lag-friendly activities are low-stress, flexible, and easy to enjoy even when your brain is half-awake.

Walking tours are perfect, they keep you moving (which helps with energy and circulation), give you a sense of your surroundings, and usually offer the option to dip in and out as needed. 

If you’re near the water, hop on a ferry or scenic boat ride. If the city has a hop-on-hop-off tram or bus, take advantage of it. These activities are relaxing but still immersive; besides, you’re exploring without pushing your limits.

Also, try to spend a good amount of time outside. Exposure to natural light, especially in the morning and late afternoon, helps reset your circadian rhythm. 

So, maybe you didn’t prep ahead. It happens. The good news is that jet lag doesn’t have to hijack your entire trip. With a little strategy, you can bounce back faster than you think.

Travel’s all about the experience, and that includes rolling with the punches. Even when your body’s lagging behind, your spirit doesn’t have to be.