We took the red eye to Reykjavik – overnight from Boston – and arrived at what our bodies knew was 2 AM. How were we not going to waste our whole first day sleeping or being too tired to enjoy anything??
Jet lag is the ultimate travel buzzkill—especially after international flights when you’re crossing time zones fast. Between the brain fog, heavy eye lids, and FOMO that you’re wasting your trip this way, it can ruin any trip if you let it.
But over the years, I’ve figured out what actually helps—and what just wastes your time (and money). Here’s exactly how to beat jet lag like a budget-savvy pro, so you don’t lose a single day of your trip.
First: What Even Is Jet Lag?
Jet lag happens when your internal body clock is out of sync with your destination’s time zone—usually after crossing three or more time zones. It messes with your sleep, energy, digestion, and mood.
Typical symptoms:
- Insomnia or waking up at weird hours
- Extreme daytime sleepiness
- Brain fog or headaches
- Feeling like you’re in a daze (because, yeah… you are)
- And if you’re anything like me… grumpiness towards those closest to you
So how do you avoid turning into a zombie on your first few days abroad?
Before You Fly: Prep Like a Pro
If this is your first solo trip, prepping ahead makes all the difference—especially when you’re crossing time zones.
Adjust Your Schedule Gradually
Start shifting your sleep and wake times 2–3 days before your trip. Going east? Try to go to bed an hour earlier each night. Headed west? Stay up a bit later.
It sounds small, but it really helps your body ease into the change.
Pack a Jet Lag Survival Kit
Here’s what I never board without:
- Neck pillow + eye mask = decent in-flight sleep
- Noise-canceling earbuds (even budget ones help) – I love these!
- Melatonin (low dose = big help falling asleep naturally)
- Compression socks to avoid swollen ankles
- Travel-size moisturizer – plane air = desert air
- Nasal saline – again, that plane air does damage
In-Flight: Don’t Set Yourself Up for Failure
Water > Wine – Hydrate Like Your Life Depends on It
Because it kinda does. I recently read that when we fly, we lose 8% of our body’s total water! Dehydration = worse jet lag. Skip alcohol and limit caffeine. Drink water before, during, and after your flight.
Tip: Bring a collapsible water bottle and refill at airport fountains.
Don’t Nap Out of Boredom – Sleep Strategically
Don’t just nap out of boredom. To recover from jet lag after a long flight, try to sync your sleep with your destination’s local time zone as quickly as possible. If it’s 10 PM there, try to sleep. If it’s 10 AM? Force yourself to stay awake.
This is when noise-canceling gear and eye masks are gold.
On Arrival: Reset Your Body Fast
Once we left the airport and got to downtown Reykjavik, it was about 6:30 AM local time and nothing was open – and we certainly couldn’t check in THAT early to our hotel. We parked our rented car and took a half hour cat nap while we waited for things to open up. Did it save our whole day? No. But by using a few other tips, we were able to enjoy our first day.
Get Outside Immediately
Sunlight is the fastest way to reset your body clock. Go for a walk, sit at a café, explore a local market—just don’t stay in the hotel.
Light exposure = melatonin regulation = less jet lag.
Eat at Local Mealtimes (Even If You’re Not Hungry)
Even if you’re weirdly craving pancakes at 3 PM, try to eat when locals do. Your digestive system is part of your body clock, too!
Stick to light meals the first day, and avoid heavy or greasy foods. There’s nothing worse than topping off that “I’ve been on an airplane all night” feeling with something heavy that’s going to weigh you down and be lights out.
Nap Carefully (or Not at All)
This is where a lot of travelers go wrong. A “quick nap” turns into a 5-hour blackout, and suddenly it’s midnight and you’re wide awake.
If you must nap: Set an alarm for 20–30 minutes, max.
Mental Tricks That Actually Work
Think in Local Time ASAP
The minute I get on the plane, I switch my watch and mindset to my destination’s time. If it’s 2 AM there, I pretend it’s 2 AM—even if my body disagrees.
Take It Easy on Day 1
Don’t schedule bucket-list tours or major activities right after landing. Day 1 should be light: check in, explore your neighborhood, eat well, stay awake, and sleep early. This is often the day I like to do a touristy bus or trolley tour. I love that I get a feel for the new city I’m in and I don’t have to do a whole lot of work!
Bonus: Stay Protected if Jet Lag Leads to a Travel Mess
If jet lag makes you miss a tour or sleep through your hotel checkout, travel insurance can help you bounce back without blowing your budget.
I personally use World Nomads or SafetyWing, depending on the trip length and coverage needs.
I usually opt for budget-friendly insurance options so I can save where it counts and splurge when it matters most—like on experiences that are worth it.
Legal Note: We receive a fee when you get a quote from World Nomads using this link. We do not represent World Nomads. This is not a recommendation to buy travel insurance.
TL;DR – Your Jet Lag Game Plan:
- Shift your schedule 2–3 days early
- Hydrate and sleep smart on the flight
- Get sunshine + move your body on arrival
- Don’t nap more than 30 minutes
- Eat on the local schedule
- Pack a jet lag kit that actually works
Your Turn
What’s your go-to trick for fighting jet lag? Drop it in the comments! I’d love to try your jet lag trick on my next trip—Reykjavik round 2, maybe?