How to Beat Jet Lag Over 40: Smart Travel Tips When Your Body Thinks It’s 3AM
- Hillary Huyghue-Matias
- Jun 9
- 6 min read
Updated: Jun 13
It was my first international trip, I was in my early 20s, invincible, and under the impression that sleep was optional and absolutely not prepared for jet lag.
I flew to Japan, full of excitement and sushi dreams, only to wake up at 2am local time in Japan—jetlagged, confused, and lying on a wafer-thin mattress in someone’s living room. I stared into the darkness, swearing I saw wild animals running around. (Spoiler: They were just shadows. Or at least that’s what I still tell myself.)
Back then, jet lag was a pre-planned travel hiccup without a lasting consequence. Now that I’m over 40, it feels like a full-body betrayal. Jet lag isn’t just annoying, it’s a midlife survival challenge and if you aren’t prepared to take it on head first, it can put a damper on your trip. But don't worry. Whether you're heading to Europe, Asia, or just across a few time zones, there are ways to fight back without crying into your travel neck pillow.
But first…What Even Is Jet Lag?
So, what causes jet lag and how can you recover from it quickly, especially after 40? For travel newbies or those who thought it was just “being tired,” jet lag is what happens when your circadian rhythm (a.k.a. fancy word for internal clock) is thrown off by jumping into a new time zone too quickly. Your body thinks it's 10pm, but the sun is blazing and the locals are having their morning cup of coffee. Symptoms include exhaustion, irritability, brain fog, stomach issues, and sometimes a sudden breakdown at the hotel check in.
Jet lag recovery can take a toll on anyone, but it’s especially disruptive if you’re over 40 and have difficulty remembering why you came into the room. The fix? You’ve got to help your body reset. Light, sleep, movement, hydration, and a little prep work all help speed up the adjustment. It won’t magically disappear, but you can definitely take the edge off—and yes, still enjoy that pasta in Rome without falling asleep into it face first.
Let’s tackle this travel nemesis with 3 practical tips to help you conquer jet lag before your next big trip this year!
Need some help planning your next international trip? Be sure to read my blogs on Planning a Stress Free Europe Trip and Packing Light for a 2-week Trip.
1. Prep for Jet Lag Before Takeoff (So You Don’t Collapse on Day One)
One of the best things you can do is start adjusting your internal clock before you leave. If you’re flying east, try going to bed a little earlier a few days before your trip. Flying west? Stay up later and sleep in if you can. Your circadian rhythm will thank you later.
Bonus: You can use blue-light blocking glasses in the evening to help your body start winding down earlier. These affordable glasses are great for shifting time zones without giving up your screen time.
Also, download a jet lag app like Timeshifter, which builds a custom sleep and light exposure plan for you. Or if you prefer analog, just set three alarms and tell your family you're “training for Tokyo.”
2. Overnight Flights = Secret Weapon Against Jet Lag
One of the best jet lag travel tips is to take that redeye flight. Overnight flights, if used wisely, will help you conquer travel fatigue. However, it’s more than just booking an overnight flight. This means boarding the plane, skipping the movie marathon, and actually trying to sleep.
Bring a travel pillow that doesn’t leave you with a crooked neck, a decent eye mask, and noise-canceling earbuds so you can block out the guy two rows up snoring like a chainsaw.
This anti-jet lag sleep kit saved my sanity on a 10-hour flight.)
When you land and it’s morning or midday—don’t go to sleep. Power through. Drop your bags at the hotel, splash some cold water on your face, and head out to explore. Fresh air, sunshine, and movement help reset your internal clock faster and get your body on the local time zone.
If you absolutely must nap, set a timer for 30 minutes, max. Anything longer, and you’ll wake up wondering what planet you’re on.
3. Water, Electrolytes, and a Bottle: Your Midlife Jet Lag Survival Kit
Flying dehydrates you faster than a summer heatwave—and makes jet lag hit harder. Dehydration makes jet lag worse, especially over 40 when our bodies love to punish us for things like existing.
Drink lots of water before, during, and after your flight. If you’re wondering what to drink on long flights, water is your best friend. Avoid caffeine and alcohol if you can (or at least space them out), since both mess with your sleep cycle.
Pro tip: Bring an empty collapsible water bottle in your carry-on and refill it after security. Try this leak-proof bottle that fits in your day bag and won’t explode mid-flight.
Also, consider bringing electrolyte packets to keep your energy up once you land. You’ll feel slightly more human and slightly less like AI is controlling your every move.
Final Thoughts: You Can Beat Jet Lag...At Any Age!
Look, traveling internationally is one of life’s greatest privileges, even if your knees now snap-crackle-pop when you stand up. Jet lag is annoying, yes, but it’s not unbeatable. Whether it’s Europe, Japan, or your next long-haul adventure, beating jet lag after 40 is possible with smart planning and a few essentials.
So book the flight, and don’t forget to bring your sense of humor—because nothing screams "over-40 jetsetter" like chasing shadows in a foreign living room at 2am and calling it a life lesson.
Happy trails!
✈️ Jet Lag FAQ: Quick Answers for Weary Travelers
Q: What exactly is jet lag?
A: Jet lag is your body’s way of saying, “Where in the world am I?” It’s a temporary sleep disorder caused by traveling across time zones, throwing off your internal clock (a.k.a. circadian rhythm). Symptoms can include fatigue, insomnia, irritability, and the inability to remember what day it is—or where you put your passport.
Q: How long does jet lag last?
A: Typically, jet lag sticks around for a couple of days. But good news: with the right strategies, you can shorten that recovery time.
Q: Is jet lag worse as you get older?
A: Unfortunately, yes. Our bodies become less adaptable to abrupt changes in sleep cycles as we age, making over-40 travelers more likely to feel the effects longer and more intensely. Hydration, rest, and gentle movement can help ease the transition.
Q: What’s the best way to prevent jet lag?
A: Some top tips:
Start shifting your sleep schedule a few days before travel
Stay hydrated (skip the airport wine... sorry)
Get sunlight exposure when you land
Don’t schedule a 12-hour walking tour the minute you arrive
Q: Do jet lag pills or melatonin work?
A: Melatonin can be helpful, especially if taken at the correct time. It won’t erase jet lag, but it can nudge your sleep schedule in the right direction. Always check with your doctor first, especially if you’re taking other meds.
👉Have your own midlife jet lag story? Drop a comment or subscribe for more over-40 travel tips!
Want more midlife travel hacks, gear tips, and honest laughs? Subscribe to the blog and follow my jet-lagged journey on Instagram @OutOfBodyXperience.
Please comment, like, and share this post!
You'll find links to some of my favorite products for travel, so feel free to take a look!
As an affiliate, I earn from qualifying purchases.
Travel Essentials
Read it good
Jet lag always hits me hard. I’m going to try these suggestions for my next international trip. Thanks!👍
Great tips for beating jet lag!