I'm a travel expert - these are the best hacks for beating jet lag (2025)

When jetting off on a long-haul holiday, there’s nothing worse than arriving at your destination feeling ready for your bed or being wide awake at 3am.

But jet lag doesn’t have to ruin your trip.

From ‘the water rule’ to what to eat on the plane, Icelandair’s Health Manager, Jóna Björg Jónsdóttir, has revealed her top tried-and-tested tips for beating jet lag.

Try these out on your next holiday and you’re sure to make the most out of your time…

1. The water rule

Cabin air is notoriously dry, which can leave you feeling sluggish and dehydrated - two major contributors to jet lag.

Make sure you drink at least one litre of water for every five hours of flight time.

Avoid caffeine and alcohol, which can further dehydrate you and disrupt your sleep patterns, making it harder to adjust when you land. Instead, opt for herbal teas or electrolyte-rich drinks to keep your energy levels steady and recover faster.

2. Block out blue light

Spending long hours in a dimly lit cabin while staring at screens can disrupt the body's natural sleep-wake cycle.

Artificial light exposure, especially from phones, tablets and in-flight entertainment screens, confuses your circadian rhythms, making it harder to adjust to a new time zone.

To counter this, wearing blue-light-blocking glasses when using devices and switching screens to night mode can help reduce exposure.

Using an eye mask during rest periods blocks out cabin lighting, signaling to the body that it’s time to sleep.

In addition, taking cues from the airline’s light settings, such as winding down when the cabin lights are dimmed, can further support a smoother adjustment to the new time zone.

3. Eat like a local before you arrive

Your body’s internal clock is influenced not just by light but also by when you eat.

To speed up adjustment, eat meals according to your destination’s time zone as early as possible, even before departure.

This small but powerful shift helps reset your metabolism and reduces that groggy, out-of-sync feeling after a long flight.

4. Keep your circulation flowing

Long flights can leave you feeling heavy and lethargic, worsening jet lag.

Make it a habit to move around the cabin at least once an hour, whether that means walking up and down the aisle or stretching in your seat.

This keeps blood circulating, reduces stiffness and prevents deep vein thrombosis (DVT), a serious risk for frequent flyers.

5. Reset your internal clock naturally

One of the quickest ways to shake off jet lag is exposure to natural daylight.

As soon as you land, try to spend at least 20-30 minutes outdoors, even if you’re feeling exhausted.

If you arrive in the morning, sunlight will help you wake up and reset your body clock.

If landing at night, avoid bright lights and screens to encourage melatonin production and better sleep.

Jona's tips come after an influencer revealed a travel hack that allows you to get the whole row of seats to yourself when flying.

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