Visiting a new destination is an exciting experience that gets your adrenaline pumping, but crossing multiple time zones can be exhausting. The cause is simple: You’re moving from one day cycle to another, which disrupts the body’s circadian rhythm. If you move from one time zone to another too rapidly, your body doesn’t have the time it needs to adjust accordingly.
Even a seasoned traveler may feel the debilitating effects of jet lag. As part of our ongoing efforts to fight it, five Afar editors and contributors tested jet lag–busting methods, from eating-schedule adjustments and homeopathic pills to a celebrity-favorite technique. Here’s what worked and what didn’t. To hear more about how to sleep better when traveling—itself a jet lag cure—listen to this episode of Unpacked by AFAR, featuring sleep psychologist Anne Bartolucci.
Fasting
Who tried it: Aislyn Greene, Afar’s director of podcasts
The idea behind fasting as a treatment for jet lag is that you refrain from eating or drinking anything other than water or herbal tea for roughly 16 hours before your plane lands. Then, once you’re in your new time zone, aim to eat your first big meal as close as possible to 7:30 a.m. (Of course, this is easier on flights that land in the morning.) The theory is that fasting can help reset the biological clock, staving off the usual jet lag slump.
I tested it on a work trip to Ireland, one in which I’d need to walk off the plane after a 10-hour flight from San Francisco and function right away in a high-stress situation. Before I left, I ate a light breakfast and then fasted for about 17 hours. I was lucky to be on a flight that landed in the morning, so I was able to eat a decent breakfast at about 8 a.m., Ireland time.
Did it work?
I felt good! Fasting means you avoid alcohol, caffeine, and the high-sugar, high-sodium foods that can make you feel crummy. So I wasn’t surprised that cutting those out made a difference. But I was surprised by how energized I felt after landing, even though I hadn’t slept much. I was tired by the end of my first day in Ireland but didn’t have that usual jet lag fog, headache, and exhaustion. I survived my work event—and then indulged mightily.
Would I use it again?
Yes, in a situation in which I need to perform at a high level immediately after stepping off the plane. Which is not that often, so bring on the snack cart!
On a trip to Australia, Aislyn also tried a much more intense jet lag–busting remedy—a 10-day Navy SEAL cure. Read about her experience here.
Aromatherapy
Who tried it: Maggie Fuller, Afar contributor
I’m a curious skeptic when it comes to aromatherapy. I don’t think it’s a miracle cure (no one claims it is), but on hard-to-handle days, my Saje stress release essential oil roll-on (from $36) smells nice and takes me out of things for a moment. Which is probably exactly the point.
Since I don’t like taking extra supplements when I travel, I decided to try an aromatherapy Jet Lag Recovery Kit ($57) on a trip to Borneo. The kit includes two travel-size bottles, one a gel and the other a mist. Both contain lemongrass and rosemary, which stimulate the mind and body and improve circulation; grapefruit, which tones and tightens the skin; and ginger, which aids the digestive system and helps relieve pain from muscular fatigue.
Together, these ingredients were meant to reduce tiredness, brighten my complexion, keep my blood flowing (good for blood clot risk on airplanes), and help my gut continue working well once I landed. The instructions were simple: Apply the gel to pulse points and the nape of the neck every three hours during travel, and use the mist as often as required.
The flight there and back from California took about 23 hours, and I didn’t relish the idea of waking up every three hours. But the routine of applying the cool gel to my wrists and temples made the flight almost spa-like. And packed like a sardine alongside a bunch of other sweaty, snoring, farting folks, I started to look forward to the gel’s warm, grassy smell. I didn’t use the mist much, though; without a directive for regular application, I forgot about it.
Did it work?
I arrived at my destination feeling fresh, if a little fazed by the lengthy flight. I can’t say that I didn’t drag in the afternoons over the next few days, but it was easier to settle into the time zone than I’d expected. And I can give the kit full marks for its digestive benefits.
I had less success on the way back. Again, none of the usual travel-related digestive issues, but it did take me a few exhausted days to get back on a good sleep schedule.
Would I use it again?
Probably! It certainly made my in-flight experience more pleasant, which is half the battle. Something like this is likely more effective for shorter flights—say three to five hours—since it keeps one feeling and smelling fresh. But a trip to Borneo would have been a tall order for any jet lag remedy. In the end, I don’t think there’s a miracle cure for the way you feel after a 23-hour flight to the other side of the world.
Related: Feeling Off While Flying? Here’s What Happens to Your Brain and Body at 35,000 Feet
Grounding
One Afar editor tested grounding in Venice’s Parco delle Rimembranze to see if it cured her jet lag.
Photo by Emily Goodwin/Shutterstock
Who tried it: Sara Button, Afar contributor
Celebrities like British actress Naomie Harris and, unsurprisingly, Gwyneth Paltrow swear by a treatment for jet lag known as “grounding,” also called “earthing.” The wellness therapy is purported to improve physical and mental health (including sleep). To practice grounding, walk or stand barefoot on the earth, whether it’s on grass or sand, or even wade into the ocean.
It doesn’t have to take long—20 minutes will do—and there are even grounding mats you can buy if the outdoors aren’t accessible to you. According to proponents, connecting to the electrons on the earth’s surface supposedly allows the human body to reset, possibly reducing inflammation and stress, among other benefits that scientists are only more recently starting to investigate. I wanted to try it on a trip to Europe because it seemed cost-effective and pleasant.
Upon landing in Venice, though, I realized I probably should have invested in one of those mats. By the time I arrived at my hotel, it was almost 10 p.m., and the city’s few green spaces weren’t particularly close or even open to the public. The concierge also strongly discouraged me from dangling my feet in the “filthy” Grand Canal. So I touched a plant in the hotel courtyard for five seconds in the hopes it might help, and made it my mission to get to a park the next morning.
The following day, I spent about 45 minutes at the canal-front Parco delle Rimembranze with my bare feet on the grass. I liked that the grounding mission required me to find a part of the city I probably wouldn’t have seen otherwise, even if I got a few confused looks from locals for having my shoes off on a 60-degree day.
Did it work?
Scientifically, it’s impossible for me to know whether grounding had a direct effect on my sleep patterns, but I did sleep well that night and was on the right time zone for the entire trip. Upon my return to California, I managed to get to a neighborhood park within an hour of landing and sat for a while in the sunshine, again barefoot in the park. I was a lot more tired traveling west, but I did manage to go to bed at a normal hour that day.
Would I use it again?
If anything, grounding provides a good excuse to spend time outdoors in a pretty place, and that’s not a bad jet lag cure in my book.
Homeopathic No Jet Lag Pills
Who tried it? Sarah Buder, Afar contributor
For someone who travels frequently, my go-to technique for overcoming jet lag is somewhat . . . underdeveloped. When I venture to a vastly different time zone, I usually turn to caffeine to work its magic until I’m somewhat adjusted to the time difference. However, when I planned a trip to New Zealand from New York City, I decided that the intimidating 18-hour time difference marked an appropriate occasion for me to test a slightly more certified jet lag approach.
New Zealand-based Miers Laboratories’ homeopathic No-Jet-Lag Pills ($25) claim to prevent the sleeplessness and sluggishness often felt when your circadian rhythm is out of sync. The tablets have five ingredients, including chamomile and arnica, an anti-inflammatory that can help with circulation and muscle pain. The directions: Chew one tablet each time you take off and land to counter pressure changes, as well as every two hours while flying long distances (admittedly not ideal for trying to sleep on a long flight).
My trip from New York to New Zealand required a six-hour flight from New York to Los Angeles, followed by a 13-hour flight to Auckland. I was regimented about ingesting the tablets on schedule during the first leg of the trip, but I probably missed a few doses when I slept during the flight from Los Angeles to Auckland. Still, once I landed in New Zealand, I continued to follow the instructions over the next 48 hours.
Did it work?
I arrived in New Zealand feeling energetic, but it’s hard to tell whether this was the result of the remedy or my excitement about the trip kicking in. I definitely felt disoriented during my first night in Wellington, but I was able to stay alert enough to enjoy my dinner reservation at the delicious Boulcott Street Bistro. I woke up before sunrise on my first few mornings in the country, but I was able to operate on New Zealand’s time zone almost immediately—and without immense difficulty. I’d consider that a success.
Would I use it again?
I still have some tablets left over, so I’ll probably use them the next time I travel to a drastically different time zone. This remedy didn’t eliminate my jet lag entirely, but it did play a role in managing my energy as I adjusted to New Zealand’s time zone. If nothing else, taking the tablets every four hours forced me to check in with myself about how I was feeling at multiple points throughout the day. This ritual, in itself, helped my body adjust in a healthy way.
Related: Does Melatonin Really Help You Sleep on a Flight? We Asked Medical Experts
Depending on daylight savings time, Tokyo is a cool 13 or 14 hours ahead of New York, but there are ways to fight the inevitable jet lag.
Photo by Yu Kato/Unsplash
Clock-Blocking
Who tried it? Katherine LaGrave, Afar’s executive editor
A week before my trip to Japan, my brother, who travels frequently for work, called with some advice: “You should set your alarm for 4 a.m. every morning and start eating dinner then,” he said, unhelpfully reminding me that Japan is 14 hours ahead of New York (13 during daylight savings time). I ignored him, but a few days before my flight, I panicked. I would be in Japan for 10 days, and I didn’t want to float between time zones in a glazed haze—I wanted to get on Tokyo time.
With the help of some creative colleagues, I settled on something so laughably simple I wondered why I hadn’t done it on earlier trips: clock-blocking. Once I boarded my flight for Tokyo, I would simply switch my clocks to Japan time and ignore any mental flickers of What time is it in New York? or In New York, I’d be eating breakfast right now!
And it kind of worked. I followed the airline’s cues and ate when it offered food, and closed my eyes when the lights were dimmed, even if I’d just eaten a large meal before boarding, and even if we were taking off at 10:30 in the morning and I shouldn’t theoretically be tired for at least another 12 hours. Tokyo time, baby!
Did it work?
My eyes were burning when I landed, and I headed straight for a vending machine coffee after clearing immigration around 4 p.m. But I avoided naps and took several walks, and within a day, short of going to bed an hour earlier than I would normally—11 instead of 12—and waking up an hour earlier than I would normally—6 instead of 7—I found I was somewhat, maybe, kinda acclimated. Turns out, the brain is pretty powerful.
Would I use it again?
Absolutely. Can’t beat the price.
Related: How to Make the Most of 4 Days in Tokyo
This article originally appeared online in 2019; it was most recently updated on January 12, 2026, to include current information.
