I Travel 10+ Times a Year—Here's How I Fight Jet Lag

My tried-and-true recs for getting some quality ZZZs, a senior editor role for $125k, and a heartwarming read on accessible travel.

Jul 09, 2026

The human body is a fickle thing: While in London last fall, I dealt with debilitating jet lag every single day, lying awake all night—only to fall asleep around 7AM until noon. On my recent excursion across Europe last month though, I didn’t have a single issue and fell right into the Circadian rhythm of Central European time-zone. I returned home and immediately adjusted back to EST.

When we talk about slow, quiet travel—trips that allow you to rest—we can’t ignore the importance of quality sleep. We of course need it in order to function, but we’re often willing to forgo it when there are special experiences on the line or when FOMO strikes: a sunrise hike, a late-night party, getting drinks with friends.

Travel worsens our ability to recover, especially when we’re crossing multiple time zones and traveling east, which means advancing our internal clock. That doesn’t just mean sacrificing sleep or dealing with fatigue; it also affects our entirely body, including indigestion, weakened immune function, and reduced mental performance.

With one parent who suffers from sleep apnea and the other from insomnia, I have long known sleep issues are likely to affect me. So last November after my experience in the UK, I began experimenting with different tools and techniques—in addition to the rituals I’ve honed over the last decade—to fight jet lag, enjoy quality sleep, and actually feel rested.

A few caveats: I’m admittedly a night owl (or the wolf chronotype), I aim for eight hours or more a night, and I’m a huge fan of naps. And as someone with a few chronic disabilities, I am what I’d call a 1% Sleep Spender: I will happily invest in sources to improve my sleep, period.

However, these are only the tools that have worked for me over the last eight months of testing. I am not a licensed professional, so please do your own due diligence and check with a medical professional if you consider any supplements. I’ve broken down the different stages of preparing to fight jet lag from before you leave to readjusting upon your return. (And if you’re curious how jet lag works to begin with, this primer breaks it down well.) Sweet dreams!

The Key to Quality Sleep While Traveling Starts Before You Leave

The easiest way to signal that you’re ready for bed to your body will be following the same rituals you would back home. In that sense, how you sleep at home is highly instrumental in a new location.

Amy Behimer, a Pharm.D and board-certified health and wellness coach, also recommends “trusting in the tiny” habits to create consistency while on the road: “Bring micro-versions of your usual bedtime rituals so your brain knows it’s time to rest, even in a new setting. That might mean jotting a single line in a journal, reading a few pages of a book, applying a familiar hand lotion, or listening to one calming song you play before bed. Pair these with tiny environmental shifts—like dimming your phone screen to match your destination’s nighttime or slipping on cozy socks—and you’re giving your body repeated cues to downshift into sleep mode.”

My bedtime routine is fairly simple and reliable: My husband and I get ready for bed, and then play the NYT games together on my phone. By the time I get to the crossword, he’s already fallen asleep, and once I’m done with the crossword, I’m ready to knock out, too. If I’m not particularly sleepy, I’ll start reading a book, and am typically asleep in 20 minutes.

But in some seasons of life, I have a harder time falling and staying asleep. After many years, this is the “survival tool kit” I’ve built in desperation to get some ZZZs:

I always thought a cooling mattress might be overhyped, but as someone who has a hard time with hormonal thermoregulation, investing in one truly changed everything for me. This is what we’ve had for several years—at one point recently, our cat punctured the pad and we would’ve paid happily for a replacement despite the very high cost, because we love it that much. My husband sleeps cooler than I do, but I find that a schedule between 75–85 degrees helps me stay comfortable all night long.
Loose clothing and soft, cool sheets are key. As part of my past work, I tested out extremely expensive linen sheets (skip, they don’t hold up in the wash) along with cheap big-box stores. I’m surprised to say it, but I do find Target’s Essentials sheets (pre-cancellation) to be a solid budget pick, and I like Miracle Made for higher-end crisp sheets because they’re also anti-microbial and cooling.
I store this weighted sleep mask next to my bed, and I have a version I’ll also bring on trips with me. When it’s starting to get light outside during a bout of insomnia, I’ll throw this on for immediate relief. Plus, it beats investing in expensive blackout curtains.
I like these nightly sleep packs—they’re melatonin-free and non-habit forming. They’re expensive, but they do work for me. If I don’t have access to these, I like taking one of these gummies; it’s not enough THC to make me feel out of control, and helps me relax to the point of sleepiness.
Because of my aforementioned chronotype, my alarm would often go off when I was in the middle of a REM cycle, causing intense grogginess and headaches. I have since shifted to an app called Sleep Cycle, which tracks your sleep stages via your phone’s microphone and wakes you up during the lightest sleep phase. It has been an absolute game-changer. It’s currently free to use all summer! I am also obsessed with tracking my sleep score (I wear my Oura ring religiously) and noting any trends or concerning patterns over time. If you’re curious about how they compare:

Planning Ahead Against Jet Lag

You know you’re going to embark on a trip across multiple time zones, and you have your plan once you get there. But what about in the days leading up to your departure and in transit? You guessed it: That’s just as important.

First, plan your sleep like you plan your itinerary—far ahead of time, if you can. According to Major Allison Brager, US Army Sleep Specialist, “Banking on sleep prior to anticipated sleep deprivation and jet lag can reduce the consequences of jet lag. Army scientists have conducted studies in the lab and in the field showing this hack is legitimate and works under most circumstances for reducing physical and cognitive fatigue, improving mood, and preserving decision making.”
Far and away, the #1 app I’ve heard to help manage jet lag is Timeshifter. You put in your flight times, and it’ll auto-create an itinerary to follow to minimize sleep disruption (like avoid caffeine for nine hours, or see bright light for the next three hours). You can set it up before you leave, and it incorporates all stopovers. Your first use with Timeshifter is free, and then charges for future trips.
If you want something a little more regimented and with some supplemental help, you could also try Flykitt. My husband tested it out on our London trip (I can’t have caffeine) and had a positive experience: The app, in conjunction with supplements and blue-light filtering glasses, gave him a guided itinerary of what to take and when. The downside is remembering to bring the meds with you each day and taking them on time. But if you want to fight both jet lag and bloat, this is a good go-to.
Nearly every expert I heard from said to pack a basic sleep kit: an eye mask, ear plugs (I like these), or even a calming scent like lavender spray or a perfume that reminds you of home. While most airlines might offer this already on an overnight flight, many won’t, even if it’s a six-hour transatlantic flight during the day. This is worthwhile to bring with you beyond a flight as well, because you never know if a hotel or train will deal with noise or light disturbances.
On the note of ear plugs, brown noise will mask engine noise while flying, and pink noise can mask road hum and tire noise if you’re driving.
Never forget a sturdy neck pillow. I also saw this hack—I can’t speak to it myself yet, but in any case, don’t forget proper neck and head support.
Wear comfortable, loose layers. You don’t want to be tossing and turning in an airplane seat wearing jeans, and I always pack a cardigan, scarf, or outer layer that can act as a blanket.
Take a 30-minute walk before boarding: Try to tire yourself out as much as you can before getting on the plane. Walk around the lounge, check out duty-free shops, people-watch throughout the terminal, whatever you can do to get those steps in.
Book seats above the engine or alongside the wings, typically between Row 10 and 25. You’re less likely to get motion sickness, and the hum of the engine will act as white noise.
Once you board the plane, immediately change the time on your phone to the new destination’s time, a gentle nudge to your body and brain to adapt.
Longtime readers know I need Dramamine on all flights to avoid motion sickness. I take the non-drowsy version when I’m flying short-haul, but I’ll take a full regular Dramamine if I’m on a 4+ hour flight, and that also helps me stay sleepy enough when I return home to go right back to bed. If I land and I feel groggy somewhere and need to power through, I will chug water until it feels flushed out of my system. I also avoid alcohol on planes, as I know my sleep quality will plummet.

Fight Jet Lag Once You’re There, Beyond “Just Stay Awake”

Look, we’ve all heard it time and time again: Just power through and try to stay awake until your usual bedtime. It works, I get it!

That’s always easier said than done. There is no way I will land at 6AM after a turbulent redeye and stay awake until 11PM—I’m not even up at 6AM at home. In this case, Martin Reed, founder of Insomnia Coach and board-certified health and wellness coach, has some helpful advice: “If you reach your destination at a time when you’d normally be sleeping, you might want to grab a bit of sleep and then try to get up at your normal time…A consistent out of bed time in the morning, a day filled with meaningful activities, and not chasing after sleep (for example, by going to bed earlier than normal) are often the most helpful ways to give sleep the opportunity to get back on track while traveling.”

If you’re really struggling to stay awake, according to Major Brager, you can caffeinate intentionally: Have two strong cups of coffee (200 mg of caffeine) every four hours at least eight hours prior to bedtime, especially if you have a busy day ahead of you. For example, if you aim to sleep at 10PM, you can have coffee at 6AM, 10AM, and 2PM before cutting off. Or, if you make it until the evening, she recommends a small 3mg dose of melatonin the first night or two to help soothe your body.

As for me, I try to strategically time a nap in my day, even if it’s up to two hours long, instead of the oft-suggested 30-minute power nap. If I land at 8AM, I’ll sleep at the hotel from 10:30AM–12:30PM, and then continue on until about 10PM.

The other two most important and evidence-backed ways to support your Circadian clock that you’ve also likely heard before: Timing your light exposure and your meals. Getting bright light first thing in the morning resets your internal clock, and if you schedule all your meals in line with your new destination’s time zone, that will act as an additional signal to your body.

Upon Returning Home

You’ve probably also heard the adage that it takes the body one day per time zone to readjust to its Circadian rhythm. In my experience, I’ve found that to largely be true, so if you can, take an extra day at home for yourself to re-acclimate—an extra paid day off, coming home a night early on a long weekend or holiday, etc. I always worked to maximize my time in any destination but as I get older, I find the value in coming home a night early to decompress and readjust.

As for falling asleep and staying asleep back in your own bed, depending on how much you want to optimize: I’ve tried this Somnee sleep headband. You wear it for 15 minutes before bed, and it’ll send “personalized neurostimulation to your brain’s natural sleep signals,” which helps you fall asleep faster and boosts restorative deep sleep.

It’s a solid sleep gadget, but I often wake up with the Somnee off of my head, so keep that in mind if you move around a lot like me. Somnee is HSA/FSA eligible and you can try it risk-free for 45 days, so if you really struggle, this could be a Hail Mary. Otherwise, it’s back to my tried-and-true routine!

While traveling back (from the east, especially) can be harder on sleep once you’re home, the good news is: Generally speaking, your sleep duration will bounce back quickly. And then it’s back to (hopefully) eight hours in your own bed until your next trip, and there’s no better feeling.

If you have any tips to combat jet lag and get quality sleep, whether at home or while traveling, please do share them—because we could all use more rest and recovery:

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