Imagine stepping off a long-haul flight with the fresh air of a new city filling your lungs. The excitement of a new adventure awaits, but something feels off. Your body is still stuck in the rhythm of your departure city—wide awake when the world around you sleeps, exhausted when the day is just beginning. This is jet lag, the internal tug-of-war between your body’s clock and the time zone you’ve just landed in.

Jet lag happens when your body’s internal clock (also known as the circadian rhythm) gets out of sync with the new time zone after traveling across multiple time zones [1]. This mismatch can make you feel tired, groggy, or restless because your body is still adjusting to the new schedule for sleeping, eating, and waking up.

Jet lag is usually worse when you travel to a place where the time is ahead of your home time (like from India to Japan) because it shortens your day, making it harder for your body to adjust. On the other hand, traveling to a place where the time is behind your home time (like from India to the UK) makes the day longer, which is easier for your body to adapt to. Traveling across more than three time zones increases the chances of experiencing jet lag. But there are ways you can reduce jet lag symptoms.

Let’s explore 8 expert tips that may help you to beat jet lag

1. Adjust to your new time zone quickly

As soon as you arrive at your destination, start following the local time to help your body adjust to jet lag faster.

Most devices will update the time automatically, but if you have a manual watch or clock, set it to the new time once you depart.Try to eat and sleep according to the new time zone right away. Sticking to your old schedule can make it harder to adjust, especially if the time difference is more than three hours.

If possible, start shifting your sleep schedule by 30 minutes to an hour each day a few days before your trip. This will help your body gradually adjust to the new time zone, making the transition smoother.

2. Get some sun

Spending time in daylight can help you feel more awake, as natural light signals your body that it’s time to be alert. Try to spend at least 20 to 30 minutes in the morning sun to help reset your body clock.

3. Avoid new foods

Sticking to familiar foods for a day or two after arriving at your destination may help reduce digestive issues caused by jet lag. Your body is already adjusting to a new time zone, so introducing new or unfamiliar foods could add extra strain on your digestive system.

Foods rich in magnesium and tryptophan—like bananas, almonds, and yogurt—can help relax muscles and improve sleep quality.

Don’t forget to carry stomach care supplements for a more comfortable trip.

4. Manage sleep time

Adjusting your sleep schedule to match your new time zone can help your body adapt to jet lag faster. If your flight overlaps with nighttime at your destination, try to sleep during the flight. Using items like noise-canceling headphones, white noise, eye masks, earplugs, and comfortable travel pillows or blankets can help you rest better.

Once you arrive, try to stay awake if it’s daytime to avoid disrupting your sleep later. If you really need to nap, keep it short around 15 to 20 minutes to avoid feeling groggy and to help your body adjust more easily.

Taking a warm shower before bed can also help your body relax and signal that it’s time to sleep.

5. Pick a Morning Arrival

Booking a flight that arrives at your destination in the morning can help your body adjust to the new time zone faster. Once you land, try to stay awake throughout the day without napping. This helps your body sync with the local time and reset your sleep-wake cycle more easily.

6. Drink water

Long flights can make you feel dehydrated, which might make jet lag and tiredness worse. Drinking enough water can help your body adjust to the new time zone more easily.

To stay hydrated, bring an empty water bottle through airport security and fill it up once you’re inside. You can also buy water at the terminal or ask for it during your flight. Try to sip water regularly instead of drinking a lot at once, as it helps your body absorb it better.

Avoid alcohol and sugary drinks, as they can make you feel more dehydrated and worsen jet lag symptoms.

7. Have a caffeinated drink

Drinking caffeine won’t fix jet lag, but it can help you feel more awake and focused during the day. Research suggests that about 300 mg of slow-release caffeine may improve alertness, especially when traveling [2].

Good sources of caffeine include coffee and tea. It’s better to avoid soda and energy drinks since they often have a lot of sugar, which can make you feel tired later. Try to limit caffeine in the afternoon and evening, as it might make it harder to sleep, especially when combined with jet lag.

8. Try melatonin supplements

Melatonin is a hormone that your body naturally produces to help you feel sleepy. Taking a melatonin supplement might help you fall asleep or stay asleep when dealing with jet lag [3].

If you’re struggling to fall asleep at night, you can try taking melatonin before bed. If you’ve traveled and woke up too early, taking melatonin in the early morning might help you sleep longer. However, more research is needed to fully understand how melatonin affects jet lag.

Struggling with jet lag? Try these melatonin supplements today and enjoy restful sleep on your next trip.

Always remember

It’s a good idea to check with your doctor before taking melatonin. They can advise you if it’s safe for you and let you know if it might interact with any medications you’re currently taking.

Pre-Flight and In-Flight Tips to Prevent Jet Lag

Pre-flight

-Adjust your schedule before departure: Start going to bed and waking up according to the new time zone a few days before traveling.

-Avoid heavy meals and alcohol before the flight: They can disrupt sleep and make it harder for your body to adjust.

In- flight

-Stay active during the flight: Walk around the cabin, stretch your legs, and do some light stretches to improve blood circulation and reduce fatigue.

-Avoid screen time: Blue light from phones and tablets can interfere with your body’s sleep signals. Try reading a book or listening to calming music instead.

-Wear compression socks: They can help improve blood circulation and reduce swelling in your legs and feet during long flights.

-Use sleep aids: Bring a travel pillow, eye mask, and noise-canceling headphones to create a comfortable sleeping environment.

How Long Does Jet Lag Last?

Jet lag symptoms typically last one day for each time zone crossed. For example, if you travel across five time zones, it may take about five days for your body to adjust completely.

Traveling westward is usually easier on your body because it extends the day, while traveling eastward shortens the day and makes it harder for your body to adapt.

(The article is written by Mantasha, Executive, Clinical Health & Content, and reviewed by Monalisa Deka, Senior Health Content Editor).

References
1. Walker, W. H., 2nd, Walton, J. C., DeVries, A. C., & Nelson, R. J. (2020). Circadian rhythm disruption and mental health. Translational psychiatry, 10(1), 28. https://doi.org/10.1038/s41398-020-0694-0
2. Ambesh, P., Shetty, V., Ambesh, S., Gupta, S. S., Kamholz, S., & Wolf, L. (2018). Jet lag: Heuristics and therapeutics. Journal of family medicine and primary care, 7(3), 507–510. https://doi.org/10.4103/jfmpc.jfmpc_220_17
3. Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutrition journal, 13, 106. https://doi.org/10.1186/1475-2891-13-106

Facebook Comments