8 Tips How To Avoid Jet Lag Flying To Hawaii

How To Avoid Jet Lag Flying To Hawaii

When planning to fly to Hawaii, jet lag may be a concern. Jet lag keeps many on a vacation from being the relaxing experience it was intended to be. With our years of research, that's why we're sharing with you 8 tips how to avoid jet lag flying to Hawaii!

What Causes Jet Lag?

Jet Lag occurs when your body's clock, called circadian rhythms, is out of sync with the local time, . When you travel across multiple time zones, your body needs to adjust its internal clock to match with the new time zone.

This change in schedule may cause problems like fatigue, drowsiness, trouble concentrating, and headaches.

While circadian rhythms is a core cause of jet lag, there's actually three factors that play a role.

3 factors that cause jet lag:

1. Circadian Rhythms - Jet lag is caused by a mismatch between the timing of your internal body clock and the actual time at your destination. Your body's circadian rhythm is disrupted when you travel to new times zones when traveling. The human body relies on circadian rhythm to regulate many biological processes — from temperature regulation to sleep-wake cycles.¹

2. Sunlight - Sunlight and circadian rhythms go hand and hand. Your body's circadian rhythms is set to adapt to sunlight and darkness. When traveling through multiple time zones, especially 4 or more, the sunlight schedule changes drastically compared to the time zone you left causing jet lag.¹

3. Airline Cabin Pressure - While this factor is rarely mentioned, air cabin pressure which is equivalent to 3,000 and 9,000 feet in altitude, plays a big role in jet lag. In fact, jet lag symptoms are eerily similar to altitude sickness. Studies have shown that cabin altitude can cause jet lag, even regardless to how many time zones traveled, including low cabin humidity rates which contribute to the problem.¹

Now that you know how jet lag is caused, keep reading to discover proven ways to avoid jet lag flying to Hawaii.

8 Tips How To Avoid Jet Lag Flying To Hawaii

Vacationing in Hawaii can be a great experience, but flying can also cause jet lag.

The problem is that the distance between Hawaii and United States or other locations is so far that it can take days for your body to adjust to the new time zone. The shortest distance is approximately 3,623.16 miles (5,830.92 km).

If you want to avoid jet lag flying to Hawaii, here are some tips to help make your trip easier.

8 Tips How To Avoid Jet Lag Flying To Hawaii:

1. Get Plenty Of Rest Prior To Trip

Get plenty of rest before your flight so you don't arrive tired.

If possible, try to get at least 7-9 hours of sleep before leaving so you can stay alert during the flight and be ready for a quick start once you arrive at your destination.

If you are in a deficit of sleep before your trip, you'll expedite the chances of getting jet lag.

2. Shift Schedule Close To New Time Zone

Your body will be able to adjust easier if your schedule shifts gradually toward the new time zone before your trip begins.⁵

For example, if you're traveling from New York City (Eastern Standard Time) to Honolulu (Hawaiian Standard Time), it's a 6 hour time difference. Try shifting your schedule gradually, by one hour every day for five days prior to your flight date, so that by the time you leave your body will be more adjusted to the new Hawaiian  time zone. This means changing moving everything earlier including your wakeup time, eating times such as dinner, and bedtime.

  • If traveling East, move your schedule earlier or backwards.⁵
  • If traveling West, move your schedule later or forwards.⁵
If you find it hard to do, just adjusting your schedule by an hour or two can make a big difference.

3. Stay Hydrated

Drink plenty of water before, during and after your flight to counteract the dehydrating effects of dry cabin air. Dehydration can make jet lag symptoms worse.

A 2020 study revealed that due to the cabin conditions that are dry, recirculated, cool air --- it creates an environment that can cause dehydration and loss of fluids.²

TIP: You can add sea salt to your water, or take a product like Zaca chewables to maximize hydration.

4. Short Naps

Whether on a plane or arrived to your destination in Hawaii, avoid oversleeping before bedtime.

Sleeping too much or taking long naps will throw your body off for when you actually need to go to bed.

If you're so exhausted you can't stay away or really low on energy, take short naps.


5. Regulate Sunlight Exposure

Since jet lag's major cause if rom the disruption in your body’s internal clock, circadian rhythms, sunlight and darkness can be your best medicine.

  • Maximize Sunlight During Day - You'll want to maximize your natural sunlight exposure in Hawaii upon arrival. Go outside, as there's a big difference in the strength of the light when outside versus through windows.

  • Go Dark During Night - At nighttime you'll want to do the opposite, is limit light exposure or dim the lights leading up to bedtime. To help, minimize blue lights such as TV and cell phone exposure, and sleep with blackout shades if possible.
These steps will help your body adjust to the new time zone, both day and night times and help sync to the new sleeping times.

6. Take Jet Lag Supplements

One of the best ways to avoid jet lag while flying to Hawaii is by taking a jet lag supplement. These supplements contain natural ingredients like that may help your body adjust.

From jet lag pills to jet lag tablets, there's numerous options out there to help.

In our research, here's 2 ingredients that have science to back them:

1. Glutathione - Just like with altitude sickness, airplane cabin pressure can cause oxidative stress on the body. Glutathione, known as the body's master antioxidant to fight oxidative stress, was shown to be depleted up to 45% in high altitudes. Supplementing glutathione can help replenish healthy levels when traveling.⁶

2. Glutamine - Best known in athletic circles, glutamine was shown in a Brazilian study to increase cell hydration and exhibit anti-fatigue properties. Due to the dehydrating effects of airplane cabins and fatigue symptoms of jet lag, supplementing glutamine is an excellent way to fuel your body with vitality.⁷

Glutathione and glutamine are efficient, natural ingredients in jet lag supplements to help your traveling experience.

7. Exercise Each Day

Research has identified that exercise can effect your natural melatonin levels. melatonin is a key hormone that helps promote sleep and the regulation of your sleep-wake cycle.⁴

In a study done by professor Shawn D. Youngstedtis at ASU, it was identified that exercise done at 7am or 1pm-4pm moved circadian rhythms earlier. Exercise done at 7pm-10pm moved circadian rhythms later.⁴

Also, an overseen benefit of exercise is its ability to make you feel energized. Intense exercise may do the opposite and make you feel more tired, but simply just walking, light jogging or a light gym workout can do a lot to invigorate your body.

8. Avoid Alcohol and Caffeine 

Alcohol can make you sleepy, but it also disrupts sleep quality. Caffeine has the same effect and can even lead to insomnia.

Avoid drinking before your trip especially with the long flight ahead of you, and when you first arrive to Hawaii before bedtime. Until you know you've adjusted to the Hawaiian time zone and are jet lag symptom free, lay off the alcohol.

And don't drink coffee, tea or any caffeinated beverage in the evening. This will maximize your sleep quality and therefore adjust your body better and faster.

This concludes our highly researched and referenced tips of how to avoid jet lag flying to Hawaii. Now you can enjoy your trip even more!

Our Top Choice For Travel Supplements

Supplements For Jet Lag
Zaca chewables combines the power of the most effective nutrients, including Glutathione and Glutamine. This great-tasting supplement can help you feel more energized, and recover faster from travel. Rehydrate and replenish with just a few chewables. Simply take 2 chewables each day before you flight, 2 chewables every few hours of your flight, and then 2 chewables each day at your destination. Try Zaca chewables today and enhance your travel experience.



1. Jet Lag Disorder
2. Up in the Air: Evidence of Dehydration Risk and Long-Haul Flight on Athletic Performance
3. Human circadian phase–response curves for exercise
4. How exercise can counter the effects of jet lag
5. Jet Lag - CDC
6. Effect of high altitude (7,620 m) exposure on glutathione and related metabolism in rats
7. Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition