Here's How To Save Yourself From Jet Lag, According To A Sleep Doctor

Jet lag is just not the vibe. 🫠

Published on Aug 22, 2025

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Let's be honest: Booking a ticket to your dream destination is thrilling—until you remember the other thing that comes with long-haul flights: jet lag. 🙃 Suddenly, your carefully planned itinerary turns into a blur of random naps, midnight cravings, and waking up at ungodly hours. You traveled halfway across the world, but your body clock is still (unfortunately) stuck in Manila time.

"Travel, especially where time zones change, affects our circadian rhythm, that internal body clock that tells us when to sleep and wake up," explains Maria Patricia Ann T. Puno, MD, from MakatiMed's Neurophysiology and Sleep Disorders Laboratory. "Athletes manage by adjusting their diet, training, and sleeping habits."

But here's some good news: Jet lag doesn't have to ruin your trip—and you don't have to be an elite athlete to adjust to changing time zones either. According to Dr. Puno, there are simple tips you can try to help your body adjust faster so you can actually enjoy your trip.

6 Tips on How to Beat Jet Lag, According to a Doctor

Adjust your sleeping schedule before you fly.

Don't wait until you land before you start fixing your body clock. Dr. Puno suggests moving your bedtime and wake-up time 30 to 60 minutes earlier each day leading up to your flight. Keep shifting until your schedule is closer to your destination's time zone. Think of it as a little warm-up for your body.

Make your sleeping space work for you.

Let's be real—airplane seats and hotel beds aren't exactly made for quality sleep, so you'll need to create your own relaxing sleeping environment. Pack an eye mask and earplugs, play calming music, and keep your room cool. According to MakatiMed, the sweet spot for the AC is 15°C to 19°C.

Let there be (or not be) light.

Your body clock takes its cues from light. If you land during the day, go outside and get some sunshine—it tells your brain to stay awake. At night, cut back on screen time since the blue light from gadgets disrupts melatonin production.

Eat and drink strategically.

"Heavy meals tend to make you feel sluggish and sleepy, so if you want to stay awake, eat light and focus on protein instead of carbohydrates," Dr. Puno recommends. Also, skip coffee, soda, and alcohol for the first few days of your trip, as they can mess with your sleep cycle.

Keep your naps short and sweet.

A quick nap can help, but don't overdo it. Dr. Puno recommends keeping naps brief—around 15 to 20 minutes—and avoiding them too close to bedtime to make sure your nighttime sleep isn't affected. Fun fact: "In the days leading up to his double gold win in the 2024 Paris Olympics, gymnast Carlos Yulo was said to have taken a series of 15 to 20-minute naps—in the bus, after podium training, and before going to the competition area," Dr. Puno shares.

Travel smarter.

If possible, book a morning flight so the time change doesn't interfere as much with your circadian rhythm. While you're on the plane, adjust your watch to your destination's time zone. It's a simple trick to help your brain (and body) acclimate faster.

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Cheska is Cosmo's Lifestyle Editor. She loves hoarding blushes, oversharing in drafts, and pretending impulse buys are "for work." Follow her on IG: @cheskasntg