We’ve all been there. You land in New York or Tokyo, feeling like a zombie, and your brain thinks it’s 4 AM while the sun is blinding you. You spend the first three days of your “dream vacation” staring at the hotel ceiling at night and falling asleep in your soup at lunch.
Honestly, after dozens of long-haul flights, I’ve realized that most “advice” (like drinking more water) is useless. If you want to beat jet lag in 2026, you need a strategy, not just a bottle of Evian.
The “East is Beast” Rule
There is a reason why flying to Asia feels harder than flying to the US. Your body finds it much easier to “stay up late” (flying West) than to “wake up early” (flying East).
My experience: I once flew from London to Bangkok and tried to “power through.” Big mistake. I ended up waking up at 2 AM every day for a week. Now, I start shifting my sleep schedule by just 30 minutes every day, starting three days before I even leave my house. It sounds annoying, but it works way better than any pill.
Forget the Airplane Food
Here is a controversial one: stop eating on the plane. Airlines serve you food based on their schedule, not your body’s needs. Often, they’ll serve a heavy pasta dish right when your “target destination” is supposed to be sleeping.
- The Hack: Fasting. If you stop eating a few hours before your flight and only eat when it’s breakfast time at your destination, you “reset” your internal clock. It’s hard when you smell the airplane curry, but your brain will thank you later.
Use Light as a Drug
Light is the strongest signal for your brain. In 2026, we have apps that tell you exactly when to seek light and when to wear sunglasses.
- Landing in the morning? Stay outside. Don’t go to the hotel. Walk, get coffee, and let the sun hit your eyes.
- Landing in the evening? Put on your sunglasses the moment you get off the plane. You want to tell your brain that the day is ending, even if the airport lights are bright.
The “No Nap” Policy
This is the hardest rule of all. You land at 10 AM, the bed looks like a cloud, and you think “I’ll just close my eyes for 20 minutes.”
Don’t do it. Those 20 minutes will turn into 4 hours, and you’ll be awake all night watching weird documentaries. If you’re truly dying, take a “power nap” (max 15 mins) before 1 PM. After that? No mercy. Stay awake until 9 PM local time.
Wrapping it up
Jet lag isn’t a medical mystery; it’s just your brain being confused. If you fast, manage your light, and avoid the temptation of a mid-day nap, you can save yourself days of feeling like a ghost.
What’s your weirdest jet lag “cure”? I once heard someone say eating a raw onion works (please don’t do that). Share your tips in the comments!
