How to Avoid Jet Lag While Travelling: Real Tips That Actually Work

Milos in the Greek Islands

I Used to Dread Jet Lag… Now I Hardly Feel It

As an Aussie, let’s face it: we live a long way from pretty much anywhere. Heading to Europe, the US, Africa or South America? You’re usually staring down the barrel of a 20+ hour journey with multiple flights, long stopovers and awkward arrival times.

But after years of long-haul travel, I’ve learned how to avoid jet lag almost completely. These days, I can arrive in Athens, Casablanca or Barcelona feeling tired but functioning… no zombie mode, no lost days, and no sleeping pills. I’ve learned that the key isn’t a magic product or pill. It’s a mindset, a few rituals, and a bit of discomfort in-flight to make your arrival feel like you’ve always been there. Here’s how I do it.

1. Start Adjusting Your Mindset in the Air

From the moment I board, I start adjusting to my destination time zone. This means asking myself: What time is it where I’m going? Is it meant to be morning or night right now? If it’s meant to be night in my destination, I’ll keep the window shades down… even if it’s bright outside. But if it’s daytime where I’m heading and everyone around me has shut their blinds? I’ll crack mine open and soak up that daylight (just enough not to disturb anyone’s sleep). It’s all about convincing my brain that we’re already in the new time zone. The sooner you act like you’re there, the easier the shift becomes.

2. Follow the Cabin’s Rhythm

I find most international flights dim and brighten the cabin lights in a way that helps you adjust to your destination’s clock. Whether it’s intentional or not, I treat this like gospel. When the lights go down, I wind down. When they come up, I wake up… even if I’ve barely slept. This helps regulate your circadian rhythm and gets you closer to your new schedule. Also: I do not miss a meal. Airline food might be hit-and-miss, but meals times assist in adjusting to time-zone changes. I always eat (even if I’m not hungry) and it tells my body, this is breakfast now.

3. Yes, I Drink on Planes (And That’s Okay)

Look, I know almost every jet lag article out there tells you to avoid alcohol. But I’m on holidays! I enjoy a drink or two in the sky, and honestly, it’s never sabotaged me. The trick is not overdoing it. I stay hydrated with plenty of water alongside that glass of red. I also avoid caffeine if I’m trying to sleep soon.

4. Stick to Your Bedtime Rituals, Even in the Sky

I always pack my own mini sleep kit… toothbrush, toothpaste, and socks… because I cannot sleep without brushing my teeth, wiping my face and going through my little routine. It’s my signal to wind down. Even if I don’t sleep, I’ll lie still with my eyes closed, screen off, and white noise in my ears (hello, Big Bang Theory reruns). It’s not sleep, but it gives my brain some rest, and that counts for something.

5. Don’t Nap on Arrival… Seriously, Don’t

When I land, I force myself to stay awake until a normal bedtime. Even if I arrive at 6am and feel like death, I’ll get outside, walk around, grab a coffee, and explore. In Athens, we landed after 24 hours of flying and couldn’t check in yet. We dropped our bags in Plaka, wandered cobblestone streets, grabbed coffee with views of the Acropolis (what a surprise!), and just soaked it all in. Yes, we were tired, but we didn’t sleep. We walked, ate, drank coffee, explored, and eased into the new time zone.

6. Ease Into Your First Day

Don’t go too hard on Day 1. We accidentally clocked up a huge step count in Athens because everything looked too exciting to miss, and all of us ended up with rashes and swelling around our lower calves from the flight + walking combo. So yes, get outside, explore, enjoy the moment… but don’t plan a massive hiking tour or a jam-packed itinerary. Consider booking a slow-paced walking tour, a food experience, or even a hop-on hop-off bus. Something with movement, but not chaos.

7. Go to Bed at a Normal Time

Don’t crash at 5pm. Don’t let yourself sleep “just for an hour” (it’ll turn into four). Push through. Go to bed at 9 or 10pm and set an alarm for the next day. Getting into a normal routine immediately is the fastest way to avoid jet lag. If you give in to naps and weird sleep patterns, jet lag will get you… and it won’t let go easily.

8. Hydrate and Nourish Your Body

Jet lag feels worse when you’re dehydrated and running on sugar and caffeine. On the flight and on arrival, drink water often. If you’ve eaten a lot of processed food on the plane, balance it out with something fresh. I’ll always pop into a supermarket to grab fruit or something wholesome to balance things out in my first few days. A little self-care goes a long way.

9. No Sleeping Pills, No Problem

I know some people swear by sleeping tablets on flights. That’s just not me. I prefer to avoid medication if I can help it, and I’ve found that with the right rituals, mindset and a little discipline, I don’t need it. If you’re the same, trust it is possible to avoid jet lag naturally. You just have to commit.

Bonus Tip: Let Someone Else Do the Planning

If you feel overwhelmed trying to plan the perfect arrival day, book a guided experience. Whether it’s a half-day walking tour, a food tour, or a sunset cruise, it takes the pressure off and keeps you moving. This is one of my favourite hacks: you show up, follow the leader, and soak it all in without needing to figure out logistics while jet-lagged.

Embrace the discomfort, reap the rewards. Yes, jet lag is annoying. But it doesn’t have to ruin the start of your adventure. If you follow my jet lag tips… adjusting early, staying awake, sticking to routines, getting outside, and hydrating… you’ll feel so much better sooner. You’ll reclaim your energy faster and start making memories from Day 1, not Day 4.

Have a Jet Lag Hack That Works for You?

I’d love to hear it! Drop your best tips for avoiding jet lag in the comments, or tag me over on Instagram @_touristtotraveller and share how you conquer long-haul fatigue.