5 Apps to Help You Overcome Jet Lag

Every traveler has experienced jet lag at some point, and there’s no one-size-fits-all solution. However, certain tools can assist, and surprisingly, technology is among them.

Apps are one of the latest methods travelers are using to tackle jet lag, but can your phone truly rejuvenate your tired and disoriented body and mind after an 11-hour time shift?

Perhaps. By helping regulate your circadian rhythms, promoting relaxation for better sleep, or guiding you through self-acupressure to realign your internal clock, these five apps may alleviate your jet lag.

Timeshifter

Timeshifter is based on research in sleep and circadian neuroscience, offering tailored advice for each traveler. It takes into account factors like your age, gender, typical sleep habits, and details about your trip. The app recommends when to avoid or seek light, whether to nap or stay awake, and even if you should consider melatonin or caffeine. There's a quick turnaround option for business travelers who need to be alert during brief trips. Recently, Timeshifter launched a second app aimed at shift workers.

During my test, I appreciated the clear notifications that advised me when to seek bright light, avoid caffeine, and when to sleep. However, following these guidelines can sometimes be challenging. For instance, if you're advised to get bright light but it’s raining or you have meetings, or if you’re told to sleep on a plane but there’s turbulence, sticking to the plan can be difficult.

Timeshifter is available for both iPhone and Android devices. Your first jet lag plan is free, the second costs $9.99, or you can opt for unlimited plans for a year at $24.99. Certain United elite flyers can access it for free; the airline provides a one-year subscription to Premier 1K members and an additional free plan to other MileagePlus members. Additionally, Six Senses offers a complimentary jet lag plan with any hotel reservation.

Insight Timer

Insight Timer is among the leading free meditation apps available. While it may not directly eliminate jet lag, indulging in a yoga nidra session or the tranquil sounds of meditation bells can help you drift off — or at least unwind — whether on a flight or once you reach your destination. With nearly 130,000 meditations available, you’re likely to find several that cater to your needs.

You can get Insight Timer on iPhone or Android. The premium version, offering offline access, extra meditations, and additional features, is priced at $59.99 per year. If Insight Timer doesn’t meet your expectations, there are many other meditation and relaxation apps available, with Calm and Headspace being popular alternatives.

StopJetLag

Like Timeshifter, StopJetLag offers tailored guidance for travelers aiming to reset their internal clocks and mitigate jet lag. It advises on when to sleep, seek light, eat (including meal sizes), exercise, consume caffeine, and more. After entering your trip details, you receive a personalized, downloadable plan that includes an agenda, notes, and mobile notifications.

The app also suggests optimal flying times to help prevent jet lag from the start, making it a great resource even if you haven't booked your flight yet.

While the app's design may seem somewhat outdated, we appreciate that it can directly import itineraries from TripIt. StopJetLag is available for free on iPhone and Android, with plans priced at $45 each.

BetterSleep

A white noise app can assist you in getting rest during your flight or after you reach your destination, easing that bothersome jet lag. BetterSleep includes sound categories like animal sounds, city ambiance, music, nature, binaural beats, and ASMR. You can combine multiple sounds, adjusting their volumes to create your perfect blend, whether it’s city rain, soothing piano, or a cat's purr. Once you discover your favorite mix, save it for future use in the "save mix" section.

Additionally, the app offers bedtime stories, meditations, breathing exercises, and guided physical and mental plans called "Sleep Moves," some designed specifically to help you combat jet lag and enhance your travel sleep quality.

BetterSleep is available on both iPhone and Android. While some sounds are free, premium plans with additional sounds start at $59.99 per year.

Uplift

This app employs a unique approach to help travelers combat jet lag: biorhythmic acupressure. After you enter your travel itinerary (including departure and arrival cities, dates, and times), Uplift provides a selection of exercises to perform upon arrival, complete with instructional videos. These exercises involve applying pressure to various points on your body for short intervals, aiding your body's natural adjustment to the new time zone.

I tried it on a journey from Madrid, Spain, to San Jose, Costa Rica, which involved a seven-hour time difference. While it didn’t completely eliminate my jet lag, I felt it helped me acclimate to the new time zone more swiftly. Plus, I enjoyed a deeper sleep afterward, without waking up at odd hours during the night.

You can download Uplift for iPhone or Android and enjoy a free 60-day trial. After that, a subscription costs $19.99 per year, providing unlimited travel exercises tailored to your specific trips.

Consider giving these apps a try

Can anything truly eliminate jet lag? Probably not. However, these apps might significantly alleviate the frustrating symptoms of jet lag or help you feel more relaxed and refreshed during your travels. From acupressure techniques to sunlight exposure, the jet lag solutions provided by these apps are definitely worth exploring.