Lawrence E. Kincade, Ph.D., LCSW > Six Tips to Reduce Jet Lag


  • A few days before your trip, start pretending you're in the new time zone.  Go to bed and get up at or near the times you would if you were already at your destination. Try to time your meals and other routines to match your new time zone's schedule
  • Arrange your flight plans so you'll arrive in the early afternoon or evening.  When you get there, stay up until an appropriate bedtime for that time zone.
  • Bring sleep-inducing items:  a comfortable pillow and pajamas, earplugs and an eyeshade
  • Drink water or juice to stay hydrated before and during your flight.  Avoid alcohol or caffeine
  • Avoid exercise right before you go to sleep
  • Borrow a fan to create "white noise" if noises keep you awake