Beat Jet Lag Like a Pro: Two Simple Eating Tricks That Work

Jet lag can wreck the first few days of any trip. But two nutrition experts say the solution might be as simple as shifting your meal schedule and skipping certain drinks. Their advice is refreshingly practical—no expensive gadgets or complicated routines needed.

University of Minnesota nutrition professor Joanne Slavin recommends a pre-flight routine: start moving your dinner time by 15 minutes each day, then 30, so that by departure your body's internal clock is already syncing up with your destination. Once airborne, eat all meals according to local time at your arrival—your digestive system sends powerful signals to your brain's timekeeper.

Mayo Clinic dietitian Tara Schmidt points out that alcohol and late-afternoon caffeine are two hidden jet-lag culprits. Alcohol may help you fall asleep initially, but it fragments sleep and reduces restorative deep sleep. Caffeine in the evening also dehydrates and keeps your brain alert when it should be winding down. Her bottom line: skip the wine and coffee several hours before you plan to sleep.

In a separate development, Australian carrier Qantas is reportedly preparing to launch the world’s longest regularly scheduled commercial flight. But for now, these simple eating adjustments may be your best defense against jet lag on any long-haul journey.