How to Avoid Jet Lag

Overcoming one of travel's biggest challenges

Quest Codex Founder, Isaac Lien, has used this guide to take a 14-hour flight from LA to Taipei, arrive at 5 am, then go directly into the office at 9 am. He experienced minimal jet lag. Here's how.

Before the flight

  • Use the TimeShifter App. All you have to do is input your flight info. This app then generates a sleep routine to follow for the week leading up to the flight and the week after landing. It tells you exactly how to adjust your sleep schedule, when to drink caffeine, take melatonin, and when to sleep on the plane.

On the plane

  • Never drink alcohol on the plane. Even if alcohol puts you to sleep, the quality of your sleep will suffer, and you will experience less of the regenerative benefits of sleep.
  • Wear ear plugs/noise-canceling headphones and a sleep mask while sleeping on the plane. These will make a huge difference in allowing you to fall asleep more comfortably.
  • Dress comfortably on the flight. Wear athletic fabric clothing and have multiple layers to never be too hot or cold.

At your destination

  • Force yourself to wake up at the scheduled time determined by the TimeShifter app. Set multiple alarms, and place your phone/alarm away from the bed, so you have to physically get up to turn it off.
  • Get outside right away after waking up, and go for a long walk. Get plenty of sunlight.
  • Stay hydrated. Drink more water than you need to for the first few days of the trip. It’s really easy to get dehydrated while traveling, especially after long flights.
  • Get rid of as many light sources in the hotel as possible. Unplug the coffee machine, cover up the status light on the TV, and obstruct any light sources that will “trick” your body into thinking it is still daytime while you're trying to sleep.

Consider taking our free Master Your Sleep course to learn how to ensure consistent, and restorative sleep.