Traveling can be exhausting, especially if you have a long international flight! Over the years, I have found some ways to beat the dreaded jet lag and wanted to share some tips and tricks!

1. Fight The Time Change
Whether you’re traveling across the country, or to the other side of the world, the fastest way to beat jet lag is to fight your way through the time difference. I know staying awake once you arrive from a long day of traveling can be hard, but establishing a normal sleeping pattern at the beginning of your trip will set you up for success.

Try your hardest to sleep on the plane, even bring melatonin with you if needed, and stay awake until you would normally go to bed in your new destinations local time. Yes, your first day of travel will be exhausting, but after your first night in your new destination you will wake up totally refreshed and ready for your next adventure!

2. Hydrate Hydrate Hydrate
Staying hydrated is always a good idea, but it can also really help when dealing with jet lag. Keeping your body hydrated can help with the bloating and dryness that can accompany a long day of traveling. Try to stay away from drinks like coffee, tea and soda for at least 24 hours surrounding your flight. These drinks tend to dehydrate you and prolong your jet lag symptoms. Stick to the water during travel, and save the coffee for your first full morning of vacation.

3. Exercise
Exercise is not only a great way to keep your body in shape while traveling, it’s also a great way get more energy! You don’t need to run a 5k every day, but going for a 10-minute jog, or walking to breakfast instead of taking a cab, can be great for jet lag. Exercising will help wake up your body, and it’s a great way to see the city you’re traveling to! Not to mention, working out always makes me sleep better, too.

4. Bring Along Creature Comforts
Sleeping while traveling can be difficult. We all have our nighttime routine, and being in a different place and a different timezone can really throw off your sleep patterns. Bring along some small things to help you sleep while on vacation like a travel size sound machine, eye mask, and/or earplugs.

If you’re anything like me, you like sleeping in complete darkness. Eye masks can be a great way to block out light and get your much needed z’s. Another thing I’m use to at home is white noise. Brian and I typically sleep with a fan on in our room, so whenever we’re in hotels it can seem way too quiet. Bringing a sound machine on trips can really be a game changer and help you fall asleep faster.

On another note, sometimes traveling brings on noises that we don’t like, or can’t sleep around. Ear plugs can really help me sleep depending on where I am. When I lived in Chicago, I was use to city noise at night. But since moving to Milwaukee, whenever I am in a bigger city the noise keeps me up and I can never fall asleep. Keeping a pair of ear plugs handy while traveling can help drown out any unwanted sounds when you’re trying to rest up for a big day of exploring.

Do you have any other tips and tricks for beating jet lag? What helps you sleep while on vacation?

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