Jet lag is the enemy of productivity for business travelers. It can leave you feeling exhausted, mentally foggy, and unable to perform at your best. If you’re crossing multiple time zones for an important meeting or conference, you need to adapt quickly and stay sharp. Jet lag occurs because your body’s internal clock, or circadian rhythm, is still synced to your original time zone, making it difficult to adjust. Symptoms often include fatigue, insomnia, difficulty concentrating, and digestive issues. Here’s how you can minimize jet lag and stay focused on business.
1. Adjust Your Schedule Before Departure
One of the best ways to combat jet lag is to start shifting your schedule before you even leave. A few days before your trip, gradually adjust your sleeping and eating times to align with your destination’s time zone. Even an hour or two of adjustment can make a big difference in how quickly you adapt. If traveling east, go to bed earlier; if heading west, stay up later. This preemptive shift helps your internal body clock align with your new time zone, reducing the shock of sudden change upon arrival.
2. Prioritize Sleep on the Plane
If you’re flying overnight, make sleep a priority. Bring a travel pillow, noise-canceling headphones, and an eye mask to create a restful environment. Avoid caffeine and alcohol, as they can interfere with your sleep quality. If your flight lands in the morning, try to sleep as much as possible so you arrive well-rested. Consider using a sleep aid like melatonin or herbal tea to promote rest. Sleeping during the flight according to the destination’s nighttime will make it easier for your body to adjust. If sleeping isn’t possible, at least rest and keep your eyes closed to reduce fatigue.
3. Expose Yourself to Natural Light
Light exposure is crucial for resetting your internal clock. Spend time outdoors as soon as you arrive. If it’s daytime at your destination, get outside and soak in some natural sunlight. This will help regulate your melatonin levels and signal to your body that it’s time to be awake. If you arrive at night, limit light exposure, especially from screens, to encourage sleep. Using light strategically can significantly reduce the duration of jet lag. If you’re unable to go outside, consider using a light therapy lamp, which can mimic natural daylight and assist in adjusting to your new schedule.
4. Stay Hydrated and Eat Strategically
Dehydration worsens the effects of jet lag, so drink plenty of water before, during, and after your flight. Avoid heavy meals and stick to foods that are high in protein and fiber to keep your energy levels steady. Some travelers find that fasting for a period before their trip and eating upon arrival can help their bodies adjust more quickly. Airplane cabins have low humidity, which can dry you out and make you feel sluggish. Staying hydrated keeps your metabolism functioning properly and can reduce symptoms of fatigue. Eat light, easily digestible meals and avoid excessive sugar or processed foods.
5. Use Strategic Naps (But Not Too Long!)
Napping can be useful if you arrive feeling exhausted, but limit your naps to 20-30 minutes. Longer naps can make it harder to adjust to the new time zone and may leave you feeling groggier. If you need to push through until bedtime, try light exercise or a short walk to stay alert. A short nap can refresh your mind and body without interfering with your nighttime sleep schedule. If you must nap, set an alarm to ensure you don’t sleep too long. If you feel drowsy during a meeting, take a few minutes to stand up, stretch, and drink water.
6. Avoid Stimulants Close to Bedtime
Caffeine and alcohol can disrupt your sleep cycle, making it harder to adjust. Try to avoid them at least four to six hours before your intended bedtime in the new time zone. Instead, opt for herbal tea or water to stay hydrated without interfering with your rest. Caffeine stays in your system for hours and can prevent deep sleep. Alcohol, while making you drowsy initially, disrupts REM sleep and causes frequent awakenings. If you need an energy boost, opt for a light walk, stretching, or a glass of cold water instead of relying on artificial stimulants.
7. Consider Melatonin Supplements
Melatonin is a natural hormone that helps regulate sleep-wake cycles. I use it at least once a week, to great effect. Taking a small dose (0.5–3 mg) about an hour before your new bedtime may help you fall asleep faster. However, it’s best to consult with a doctor before using it, especially if you have any medical conditions. Melatonin supplements can be particularly effective for travelers heading east, where adjusting to an earlier sleep schedule is challenging. However, timing is key—taking melatonin too early or too late can be ineffective. It should be used as a short-term solution rather than a long-term sleep aid to prevent dependency.
8. Plan Your First Day Wisely
If possible, schedule low-stress activities for your first day. Allow time for your body to adjust before jumping into intense business meetings. If you must attend a meeting immediately after arrival, make sure to hydrate, get some sunlight, and avoid heavy meals to maintain focus. If possible, arrive a day early to acclimate before critical work engagements. Plan your activities to include short breaks, and avoid overwhelming your schedule with back-to-back meetings. Even an extra hour of rest or relaxation can help improve your productivity and cognitive function throughout the day.
9. Use Technology to Stay on Track
There are several apps designed to help with jet lag, such as Timeshifter and Entrain, which provide personalized plans based on your flight details and sleep patterns. These tools can guide you on when to seek light exposure, sleep, and eat for optimal adaptation. Smartwatches and fitness trackers can also help monitor your sleep cycles and activity levels. Setting reminders to drink water, move around, or take a break can also enhance recovery. Using technology effectively allows you to track your body’s response to time zone changes and make necessary adjustments accordingly.
10. Keep a Positive Mindset
Your mindset plays a significant role in how you experience jet lag. Instead of fixating on exhaustion, focus on the excitement of your trip and the opportunities ahead. Remind yourself that your body will adjust, and by following these strategies, you’ll be back to peak performance in no time. A negative attitude can increase stress and make symptoms feel worse. Engage in relaxation techniques such as deep breathing or meditation. Visualizing a successful trip and feeling energized can trick your brain into overcoming fatigue faster. Confidence in your ability to adjust makes a huge difference in your overall experience.
Business travel doesn’t have to mean days of fatigue and sluggish performance. With a proactive approach, you can reduce jet lag, stay focused, and make the most of your time away. By using these strategies, you can arrive at your destination feeling refreshed and ready to tackle your professional responsibilities with confidence.
