Avoiding Jet Lag on a Long-Haul Flight

We’ve all been there. Arriving at your final destination seemingly rested and alert and BAM! a few hours later you feel like a vampire sucked the life out of you. OK, so maybe that example is a little dramatic, but you get the point. I have been on a long-haul flight a time or two in my life and thought I would share my tips for avoiding jet lag on a long-haul flight.

Updated: July 2019

Disclosure: This post contains affiliate links, which means I will receive a commission if you click a link and purchase something. Please read my Disclosure Policy for more information.

Stay Hydrated

Seriously, guys. This is the most important thing! And no, I don’t mean stay hydrated with soda or alcohol (more to come on those in a bit) but stay hydrated with, you guessed it, water. Good ole’, plain H20. try to drink at least eight ounces of water for each hour of the flight. It’s a lot of water, but it does help. I always carry some sort of  refillable water bottle when I travel. I really like S’well Bottles, but RTIC is also a really good brand. They are great because you can fill them up after you go through security at the airport and avoid paying for an overpriced bottle of water. If you are trying to save room you might want to try a foldable bottle instead. My husband has one and he loves it.

Limit Sugar Intake

Sugar may seem like it gives you energy, which it does at first, but you will eventually go into what I call a “sugar coma”. Taking my own snacks on a flight keeps from grabbing junk food when I’m starving and helps limit the amount of sugar I consume. I like to pack almonds, KIND bars, and Kashi bars in my carry-on bag because they all contain a decent amount of protein and fiber, which will keep me sustained until my flight lands.

Avoid Alcohol

There, I said it. The effects of alcohol at 39,000 feet in the air are double (yes, double) what they would be at your local dive-bar. Drinking alcohol on a flight is going to dehydrate you and make you feel like a zombie when you land. Do yourself a favor and just abstain from that mini bottle of red wine.

**I went against my own advice on a recent flight to Switzerland. I enjoyed two glasses of Chardonnay while watching ‘A Star is Born’. Needless to say, the statistics above are true. I felt so tired and dehydrated when we landed that I drank 3 bottles of water during our layover at Heathrow.

Sleep on the Plane

This is my favorite thing to do. I’m usually asleep before the plane reaches cruising altitude. I have learned over the years that sleeping during a flight helps me wake up not as tired and not as grouchy, especially if I am on an early morning flight. One of my biggest tips is to pack a pair of over the ear headphones, a good eye mask, and a really good blanket scarf to keep you warm. Having these items will allow you to be more comfortable during the flight and wake up a little more rested.

Do y’all have any tips or tricks that help you combat jet lag during a long flight? I would love to hear them. Leave a comment below!



Avoiding Jet Lag on a Long-Haul Flight





  1. Anonymous
    July 17, 2017 / 1:38 am

    Anything with binaural beats helps me fall asleep fast and blocks out the noise of the jet engines. It's either that or listen to a book on Audible. Check out Yellow Brick Cinema below for soothing sounds. (Warning: not recommended for anyone who suffers from seizure disorders.)http://youtu.be/bQ49dw59M7UUsing layover time to take brisk walks increases circulation. That often helps with jet lag. Just don't get so far away from your terminal that you can't get back in time!

    • Pursuing Wanderlust
      July 20, 2017 / 1:56 am

      Good advice! I always roam around the airport if I have the time. I can't sit still for very long without getting antsy. I've never used Audible, but I know a lot of people who do. I'll have to check it out. Thanks for commenting!

Leave a Reply

Close Me
Looking for Something?
Post Categories: