Jet Lag and Joy: Helping Students Adjust to Time Zones (and Thrive Abroad)

Educational tours are full of excitement—from exploring new cities to trying new foods—but there’s one travel challenge that sneaks up on nearly everyone: jet lag. Crossing time zones can leave students groggy, cranky, and not quite themselves during the first few days abroad. For teachers leading a group, helping students manage this transition is key to setting the tone for a successful trip.

With a little preparation and some in-the-moment strategies, jet lag doesn’t have to steal the joy of discovery. Here’s how teachers can help their students adjust, reset, and thrive abroad.

1. Start the Adjustment Before Takeoff

Encourage students (and their families) to:

• Shift bedtimes slightly a few days before departure to get closer to the destination’s time zone.

• Hydrate well—fatigue is worse when the body is dehydrated.

• Pack light snacks like nuts, protein bars, or fruit leathers to avoid relying solely on airplane meals.

Teachers can share a simple “pre-flight checklist” with students and parents a week before the trip to help set expectations.

2. Make the Plane Ride Part of the Reset

On long-haul flights, remind students to:

• Set their watch/phone clock to the destination’s time zone before they land.

• Move and stretch every couple of hours to keep blood flowing.

• Nap strategically—short naps are okay, but long stretches of sleep on the “wrong” schedule can make jet lag worse.

Even turning the flight into a mini “rest and recharge” session—quiet music, eye masks, or audiobooks—helps students arrive in better shape.

3. Day One: Keep Them Moving (But Balanced)

The first day abroad is always the trickiest. Teachers can help by:

• Planning light but active activities (walking tours, outdoor exploration) rather than long museum days.

• Encouraging daylight exposure—sunlight is the best natural reset for the body’s internal clock.

• Building in early evening downtime so students don’t feel overwhelmed.

4. Smart Food and Hydration Choices

Teens may want to dive straight into gelato or croissants (and they should!), but balance is key. Remind students to:

• Eat protein-rich breakfasts to fuel their day.

• Drink water consistently—jet lag and dehydration are a tough combo.

• Avoid heavy late-night meals on the first couple of days.

Teachers can even make this a teachable moment: exploring how diet and health routines vary across cultures.

5. Establish a Group Rhythm

Consistency helps students adjust faster. Set predictable:

• Morning meeting times (so everyone starts the day together).

• Quiet hours at night to encourage rest.

• Check-ins for anyone struggling with sleep or energy levels.

This structure not only helps with jet lag, but also builds group cohesion and reliability.

6. Keep Perspective: Jet Lag Fades, Memories Last

A little grogginess in the first couple of days is normal, and teachers can reassure students (and parents back home) that jet lag isn’t a setback—it’s part of the adventure. By the second or third day, most students find their energy levels rising and their curiosity kicking into full gear.

✈️ Final Thought

Jet lag is temporary, but the experiences of traveling abroad are lifelong. With preparation, balance, and a focus on student well-being, teachers can help their groups transition smoothly into their new surroundings—so they spend less time yawning and more time exploring with joy.