Crossing several time zones often means dealing with jet lag, that unpleasant mix of fatigue, restlessness, and mental fog that can take the shine off your trip. While not everyone experiences it in the same way, most long-haul travelers encounter some level of disruption, especially when flying east. Fortunately, with a little preparation, you can minimize its impact and adjust more smoothly to a new schedule.
What Causes Jet Lag?
Jet lag happens when your body’s natural rhythm, known as the circadian clock, falls out of sync with the local time at your destination. Our bodies are wired to follow regular patterns of light and darkness, meals, and sleep. When we suddenly shift several hours forward or backward, our system struggles to adapt. The result is a temporary imbalance in hormones, energy levels, and sleep cycles.
Factors such as age, health, and individual sleep habits can affect how intensely you feel jet lag and how quickly you recover.
Common Symptoms
Jet lag can last anywhere from a couple of days to more than a week. The signs differ from person to person, but the most frequent issues include:
- Trouble falling asleep at night or staying awake during the day
- Difficulty concentrating or thinking clearly
- Headaches or migraines
- Digestive discomfort
- In rare cases, mood swings or confusion
Preparing Before You Fly
You can give yourself a head start by gradually shifting your routine before departure. If you’re heading west, go to bed and wake up a little later each day. If you’re flying east, do the opposite—sleep earlier and rise earlier. Adjusting your meal times alongside sleep can also help your body ease into the new rhythm.
Once you arrive, try to follow the local schedule right away. Spending time outdoors is especially effective since natural light helps reset your internal clock. Physical activity—such as walking or light exercise—can also encourage your body to adapt more quickly.
Tips During the Flight
How you manage your time in the air plays a big role in how you’ll feel when you land. A few helpful strategies include:
- Change your watch to your destination’s time as soon as you board.
- Try to rest or stay awake according to the new schedule.
- Stay hydrated with water and avoid alcohol or too much caffeine.
- Eat when meals are served, as airlines often time food service with the destination’s schedule. Protein-rich meals can help you stay alert, while carb-heavy ones may make it easier to sleep.
Natural Aids and Treatments
Some travelers turn to melatonin, a hormone that signals to your body when it’s time to sleep. While many find it helpful, it’s best to check with a doctor before trying supplements. If you prefer a natural approach, certain foods are naturally high in melatonin—such as cherries, almonds, oats, tomatoes, and pineapples.
There are also prescription medications sometimes used for short-term sleep adjustment, but they should only be taken under medical guidance.
Final Thoughts
Jet lag is an unavoidable part of long-distance travel, but it doesn’t have to ruin your trip. By preparing in advance, sticking to smart habits on the plane, and embracing the local routine as soon as you land, you’ll find yourself adjusting more quickly and making the most of your time abroad.
