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My Best Jet Lag Tips After Long-Haul International Travel
- Anne Marie aka Baldgirlwilltravel
- 2 hours ago
- 6 min read
One of the biggest misconceptions about international travel is that the hardest part is getting there. Sometimes, the hardest part is getting home.
As I write this, it's July, and I've recently returned from Southeast Asia after spending time in Bali and Vietnam. Even after years of international travel, I'm still waking up at odd hours and reminding myself that my body simply thinks it's somewhere else.
The difference today is that I know how to handle it. That wasn't always the case.
My First Experience with Serious Jet Lag
The first time I traveled to a destination with a dramatically different time zone was Australia for New Year's in 2018. The trip was incredible.
The jet lag afterward was not. I flew home on a Friday and figured giving myself the weekend would be more than enough time to recover before heading back to work on Monday. I couldn't have been more wrong.
I made nearly every mistake you can make because I simply didn't know any better.
Whenever I felt tired, I slept. I stayed in bed during the day. I didn't make any effort to reset my body to Eastern Time. I wasn't paying attention to sunlight. I wasn't thinking about meal times. I was simply letting my body continue living on Australian time. By Monday morning, I was exhausted.
I remember going out to my car during my lunch break because I literally couldn't keep my eyes open. I fell asleep almost immediately. When my alarm went off, I could barely wake up, and I rushed back into the office hoping I wasn't late. It was one of the longest workdays I can remember. Looking back, I realize I wasn't helping my body adjust—I was actually making it harder.
What I Would Do Differently Today
If I could relive that weekend, I would do almost the exact opposite. Instead of sleeping throughout the day, I would force myself to stay awake. Would I have been tired? Absolutely.
Would it have been miserable? Probably.
But I now know that staying awake during daylight hours is one of the fastest ways to tell your body, "We're home now." Instead of taking long daytime naps, I would have gone to bed ridiculously early—6:30 or 7:00 in the evening if necessary—and let myself sleep through the night. Your body needs rest. It just needs that rest at the right time. That lesson has completely changed how I recover after long-haul trips.
My Best Jet Lag Tips After International Travel
1. Start Adjusting Before You Fly Home
If your schedule allows, begin shifting your bedtime a day or two before your return flight. Even small changes can make the transition easier.
2. Hydrate Like It's Your Job
Airplane cabins are incredibly dry, and dehydration makes fatigue worse.
Drink water before your flight, during your flight, and after you land.
I also try to avoid alcohol on long-haul flights because it almost always makes my sleep quality worse.
3. Get Outside as Soon as You Can
Natural sunlight is one of the best ways to reset your body's internal clock.
Even if I'm exhausted, I make myself get outside the morning after I get home.
A short walk, sitting on the patio with coffee, or running a few errands during daylight hours helps my brain understand it's daytime again.
4. Don't Give In to Long Daytime Naps
This is the biggest lesson Australia taught me. Sleeping for three or four hours in the afternoon feels wonderful in the moment. It also guarantees you'll be staring at the ceiling at two o'clock in the morning. If you absolutely cannot stay awake, limit yourself to a short power nap of 20 to 30 minutes. Then get back up.
5. Eat According to Local Time
Your body clock responds to food, too. Once I'm home, I eat breakfast, lunch, and dinner based on my home time zone—even if I'm not particularly hungry. It helps reinforce the adjustment.
6. Build Recovery Days Into Your Trip
This is probably the best advice I can give anyone with a traditional job. Whenever possible, return home on a Friday or Saturday. Better yet, take an extra day or two off before going back to work. Use those days to reset your sleep schedule instead of trying to function in meetings while your brain thinks it's the middle of the night.
Your future self will thank you.
7. Give Yourself Grace
Jet lag isn't a personal failure. Your body just crossed eight, ten, or twelve time zones in less than a day. It's doing exactly what it's designed to do. Be patient with yourself.
Final Thoughts
Traveling halfway around the world is one of the greatest gifts you can give yourself.
Yes, coming home from places like Bali, Vietnam, or Australia may leave you feeling like your body has forgotten what continent it's on—but that's temporary. The memories, friendships, and experiences you bring home last much longer than the jet lag ever will.
After visiting more than 70 countries, I've learned that successful travel isn't just about what happens while you're away. It's also about taking care of yourself when you return so you're ready to start planning your next adventure.
And while you're planning that next trip, don't forget that your safety deserves just as much attention as your itinerary. My Guide to Travel Safety & Security for Solo Female Travelers is packed with practical tips to help you travel smarter, avoid common mistakes, and feel more confident whether you're traveling solo or with friends. Pair it with my curated Travel Security Essentials list, where I've gathered many of the products I personally use—from portable door locks and personal alarms to RFID protection and other travel accessories that have earned a permanent place in my suitcase. Because the goal isn't simply to see the world.
It's to see the world confidently, safely, and on your own terms. Here's to sleeping through the night, recovering from jet lag a little faster, and saying "yes" to that next passport stamp.
Happy travels, and I'll see you somewhere in the world.
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