11 Jet Lag Prevention Tips That Actually Work

8. Use apps and tech wisely: personalized schedules over one-size-fits-all tips

Apps like Timeshifter and Entrain apply sleep science to create individualized plans for light exposure, naps, and caffeine. Timeshifter uses travel and personal data to recommend when to get bright light, when to avoid it, and when a short nap or caffeine can help. BetterSleep and similar apps offer soundscapes and guided wind-down routines useful for flight rest. These tools can save you time compared with manual calculations and make it easier to follow a schedule when you’re tired. Many apps have a free trial, then a subscription; weigh the cost against how often you travel. For business travelers flying monthly, the subscription can be worth the consistency. If you prefer low-tech, use simple clock reminders and a printed plan. Whatever you choose, follow the app’s timing plan closely—consistent action yields better results than sporadic attempts. Technology should support the basics: light, sleep timing, and hydration.