11 Jet Lag Prevention Tips That Actually Work

9. Pack and eat for time-zone health: choose meals that support sleep and digestion

What you eat and when you eat matters to your internal clock. Avoid heavy, greasy meals close to intended sleep times because they can disrupt sleep and digestion. Flight and nutrition experts suggest warm, moist foods over cold processed items that may sit heavy in the stomach. Ginger helps with nausea and digestion; carry ginger candies or small ginger tablets for comfort. Limit sugary snacks and simple carbs near bedtime, and choose protein and vegetables if you must eat. If you have specific dietary needs or cultural preferences, pre-order a meal that aligns with your chosen sleep plan. Time your last caffeine earlier in the flight and avoid alcohol near planned sleep; alcohol may make you drowsy, but fragments sleep architecture and undermines recovery. Eating at local meal times after arrival helps anchor your circadian rhythm as well. Thoughtful food choices are a simple step toward clearer energy after landing.