Jake Dearden's Top Tips On Fighting Jet Lag

How I Fight Jet Lag and Stay on Top of My Recovery Game

Jet lag used to be a huge concern for me, especially with packed schedules immediately after landing or important competitions right around the corner. Over time, I've discovered a few tricks to minimize its effects and keep myself feeling as good as possible, no matter the time zone. Whether you're traveling for work, a race, or a short getaway, these tips can make a huge difference.

1. Prep Your Body Before the Flight

A few days before my departure, I begin adjusting my sleep schedule to match my destination’s time zone. This subtle shift is an effective way to prepare my internal clock. The night before flying, I ensure I get a full 7–8 hours of sleep to set myself up for success.

Tip: Pack essentials like an eye mask, earplugs, and a neck pillow in your backpack so you can rest during layovers or on the plane.

2. Hydration and Healthy Fuel Are Key

Before boarding, I make hydration a priority. Flying can easily dehydrate the body, so I sip water with electrolytes regularly to stay ahead of it and maintain energy levels throughout the journey.

3. Move Around During the Journey

Sitting still for long hours makes me feel stiff and fatigued. I make it a point to get up, do some mobility exercises, and walk around during flights or layovers to improve circulation and keep my body feeling good.

4. Shift to Local Time ASAP

As soon as I land, I adapt to the local time zone. If it's daytime, I push myself to stay awake, even when tired. An easy run with some sunlight and fresh air helps reset my body’s rhythm. If it’s nighttime, I wind down quickly with a light meal, a short walk, and a gentle mobility session to shake off any stiffness.

My Takeaway:

Jet lag doesn’t have to ruin your first few days in a new place. With a little preparation, smart habits, and the right gear, it’s possible to arrive feeling refreshed and ready to tackle your goals!