Top 5 tips to Beat Jet Lag
Updated: Jul 25
The sun is staying out longer, the weather is finally turning, and this weekend we spring forward, really any excuse to hear adventure is calling.
We believe a great trip doesn't start when you land. It starts with how you plan. And one of the most overlooked parts of any itinerary? Jet lag. Even the most seamless flights come with fatigue, and for busy professionals, losing even half a day to exhaustion is simply not an option.
That's why every itinerary we design is built with your body's adjustment in mind, easing you into the time change, flowing at your pace, and never scheduling a must-see activity on day one that a flight delay could take from you. Where possible, we also look for destinations with smaller time differences, so the transition feels effortless rather than disruptive.
Because the goal isn't just to arrive. It's to feel good and beat jet lag when you do. Put simply, don't let jet lang impact your trip, smart planning helps you stay energized and present.
Our Top 5 Tips to Beat Jet Lag and Get to Relaxation Faster
Below are practical tips to defeat jet lag without sacrificing any fun.
1. Compression socks: don't skip them.
Not the most glamorous travel accessory, but one of the most effective. Keeping circulation moving during long flights and layovers makes a real difference by the time you clear customs. We love Bombas for quality, or there are solid affordable options on Amazon if you'd rather test the waters first.
2. Sleep on the plane, make it happen.
A few hours of real rest mid-flight can mean the difference between arriving refreshed and arriving defeated. We love a good cup of airplane wine and we pair it with a doctor-approved supplement if needed. You could also consider a sleep mask, noise-cancelling headphones, and a neck pillow.
3. Eat light, eat smart.
It's tempting to load up before a long flight, and then somehow the snacks appear, then the in-flight meal, and suddenly you've overdone it. Stick to nutrient-dense, lighter meals before and during your flight. Your digestion, and your energy levels on arrival, will thank you.
4. Commit to the new time zone.
As soon as you land, start living in local time. A shower, a walk, some fresh air and a gentle wander to get your bearings will do more for your body clock than any nap. Push through to a reasonable bedtime and you'll wake up already adjusted.
And here's a bonus that works in your favor right now: traveling in the weeks following daylight saving time actually gives your body a head start. Your internal clock has already shifted an hour, making the adjustment to a new time zone that much smoother. Consider it nature's gift to spring travelers.
5. The Aiken for a Trip difference: built-in breathing room.
This is where thoughtful itinerary design really matters. Whenever possible, we secure early check-in so you're not waiting in a lobby with your luggage when you should be resting. We recommend saving your first real activity for day two, after a full night's sleep in your new time zone. But just as importantly, we intentionally design your first day to be free of pressure and focused on the adjustment to prevent jet lag.
For those who prefer a slower start, we design your first day with no rushing, no tight windows, and no itinerary items that demand energy you haven't yet recovered. The first day is yours to settle in, breathe, and simply arrive, which makes resisting that nap in tip four so much easier. And for those who land ready to explore? We'll have you out the door with a full day planned from the moment you touch down.
Either way, it's a small shift in how we think about day one that makes the entire trip feel intentional, seamless, and exactly what you came for.
You work hard. Your trip should work for you to keep from the moment you board to the moment you arrive, so you can hit the ground running with our top tips to beat jet lag behind.
Q&A
Question: Do I really need compression socks, and what do they do?
Short answer: They’re a simple, effective way to keep circulation moving during long flights and layovers, which helps you arrive feeling better. They’re not glamorous, but they work, try a quality pair like Bombas or start with an affordable option to test the difference.
Question: How can I actually sleep on the plane?
Short answer: Set yourself up for real rest: consider a glass of airplane wine paired with a doctor-approved sleep supplement if needed, and use a sleep mask, noise-cancelling headphones, and a neck pillow. Even a few hours mid-flight can be the difference between arriving refreshed or depleted.
Question: What does “eat light, eat smart” look like for travel days?
Short answer: Skip the heavy pre-flight meal and grazing on every snack. Choose lighter, nutrient-dense foods before and during the flight. Your digestion will be happier, and you’ll have steadier energy when you land.
Question: What does it mean to “commit to the new time zone”?
Short answer: Start living on local time as soon as you arrive: take a shower, get fresh air, go for a gentle walk, and push through to a reasonable local bedtime instead of napping. Bonus: traveling in the weeks after daylight saving time gives you a built-in 1-hour head start on adjusting.
Question: How does Aiken for a Trip design itineraries to reduce jet lag?
Short answer: We build in breathing room: aiming for early check-in, avoiding must-see activities on day one, and pacing the first day for adjustment, not pressure. We often plan the first big activity for day two, and when possible, choose destinations with smaller time differences. Whether you want a slow start or to hit the ground running, day one is designed to help you feel good fast.
