How I Beat Jet Lag: A Frequent Traveller's Guide

50 Degrees North CEO Mari Räsänen shares the routine she relies on to arrive from long-haul flights ready to work rather than wiped out.

Over the years, I've lost count of how many times I've flown between Australia, North America and the Nordic countries. One question I get asked frequently is:

"How do you deal with jet lag?"

The truth is that I'm a little obsessive about it.

I wouldn't claim that my approach works for everyone. We're all different, and our bodies respond differently to long-haul travel. But I can honestly say that these habits have helped me arrive ready for meetings, events and adventures rather than feeling like a zombie for the first week.

My jet lag philosophy

Rather than leaving my body to figure things out on its own, I deliberately begin shifting my routine as soon as I get on the aircraft.

The goal is simple: arrive in the destination's time zone as quickly as possible.

Before departure: don't start tired

Many people begin adjusting their sleep schedule several days before departure.

Personally, I don't.

Because my flights usually involve very early departures, I prioritise getting a good night's sleep before travelling. Starting a 20-plus hour journey already sleep deprived often makes the adjustment harder, not easier.

My first rule is straightforward: go into the trip well rested.

Caffeine and alcohol: less is more

This is probably my least popular tip.

On travel day, I keep caffeine very controlled. Usually one morning coffee and then that's it.

Once I decide it's time to sleep on the aircraft, caffeine becomes the enemy.

The same applies to alcohol. A single glass of red wine helps me feel relaxed, but I avoid turning the flight into a wine tasting event. Alcohol often gives the illusion of helping you sleep while actually reducing sleep quality.

Turn the clock once you're on board

As soon as I board, I'm mentally operating on destination time.

I work out a timetable for when I should sleep, prioritising the destination time zone adjusted to my internal clock.

To stay awake, I watch movies or light entertainment.

When it's time to sleep, I switch to reading. I avoid anything overly stimulating and try to create the right conditions for rest.

My travel sleep kit never changes:

• Neck pillow
• Sleep mask
• Earplugs. I use Ozlo sleep-buds with white noise, because I use them every night I go to sleep, so they act as a strong signal to my brain that it's time to rest.
• Comfortable clothing
• Water within reach

Even if I don't manage to fall asleep straight away, I stay in rest mode with my eyes closed, mask on, and no stimulation. Even quiet rest is better than being awake watching movies or scrolling social media.

Eat strategically

I often bring my own food or a sandwich onto the plane.

A simple sandwich or snack before attempting to sleep works much better for me than relying entirely on airline meal schedules.

I try to avoid heavy meals and eat according to when I plan to sleep and wake.

Arrive and stay awake

This is one of the hardest parts of the entire process.

Once I arrive, I do not nap. Instead, I get outside.

Sunlight is one of the most powerful signals for resetting your body clock. Research consistently shows that light exposure helps your circadian rhythm adapt to a new time zone. [sleepfoundation.org], [cdc.gov]

So my strategy is:

• Get outside
• Walk
• Stay moving
• Avoid sitting in a dark hotel room
• Resist the sofa

Even if I'm tired, I treat the first day as a battle I need to win.

I rarely schedule any meetings for the first day, if I have been flying the previous night and I have the option to avoid it.

Back to familiar morning routines

The morning after arrival, I do exactly what I would do at home.

For me, that's:

• Tea and the news
• Morning exercise
• Coffee
• Breakfast
• Go out, start moving, walk (to the event or to meet a client, for example)

The routine sends a message to my brain that we're operating normally.

It sounds simple, but I find it surprisingly powerful.

Be careful with naps

I'm often asked whether naps help.

For me, the answer is usually no.

If I nap during the first couple of days, my adjustment takes longer and my nighttime sleep suffers.

Instead, I focus on movement, sunlight and hydration.

Exercise, but don't overdo it

A gentle workout can be fantastic after a long flight.

Walking, jogging, swimming, gym work or a yoga class can all help.

The key word is gentle.

Your body is already working hard to adapt. You don't need to prove anything on day one.

Hydration is non-negotiable

If there is one tip that almost every seasoned traveller agrees on, it's hydration.

I start drinking electrolyte solutions such as Hydralyte from the moment I board and continue hydrating for several days after arrival.

You'll never convince me that good hydration doesn't make a significant difference.

Other jet lag tricks travellers swear by

While my approach works well for me, I've heard other frequent travellers swear by different techniques.

Some of the most common include:

Gradually shifting sleep before departure

Some travellers move their bedtime by 30 to 60 minutes each day leading up to a trip, gradually aligning with the destination time zone.

Further reading: newsnetwork.mayoclinic.org, pierrehealth.com

Timing light exposure

Many sleep specialists consider light exposure one of the most effective tools for resetting the body clock. Strategic morning sunlight and avoiding bright light late at night can significantly speed adjustment.

Further reading: sleepfoundation.org, pierrehealth.com

Melatonin

I personally use slow-release melatonin when appropriate, and many travellers find it helpful for establishing their new bedtime. Melatonin is also commonly recommended by sleep experts for managing jet lag.

Further reading: cdc.gov, my.clevelandclinic.org

Meal timing

Some travellers deliberately switch their meal schedule to destination time even before they arrive. There is growing interest in how food timing may influence circadian rhythms.

Further reading: pierrehealth.com, discover.brnovation.com

Jet lag apps

Several frequent travellers I know use apps such as Timeshifter, which create personalised schedules for sleeping, caffeine consumption and light exposure.

The bottom line

People often assume there must be a magic trick for beating jet lag.

I don't think there is.

For me, success comes from doing a lot of small things consistently:

• Sleep well before departure.
• Manage caffeine and alcohol.
• Sleep strategically on the flight.
• Hydrate relentlessly.
• Get sunlight immediately after arrival.
• Keep moving.
• Follow your normal routines.
• Avoid naps.

It's not glamorous, but after years of crossing multiple time zones, it's the closest thing I've found to a reliable formula.

Further reading

• Learn more about Mari
• Put these habits to the test on one of our Nordic journeys
• Our guide to choosing a lower-carbon flight
• More of our travel stories