Jet lag is more than just feeling tired after a long flight. It’s a real physiological condition that happens when your body’s internal clock—your circadian rhythm—is out of sync with the local time at your destination. It can leave you feeling groggy, unfocused, and irritable, and can disrupt your sleep for several days.
But what exactly happens in your body, and how can you reduce the effects—or even prevent jet lag before it starts?
What Happens in the Body When You Get Jet Lag
Your body runs on a 24-hour internal clock, which regulates when you feel sleepy, alert, and even hungry. This clock is influenced by external cues—especially light. When you travel across time zones, your body clock doesn’t automatically adjust. This mismatch leads to classic jet lag symptoms:
Trouble falling asleep or waking too early
Fatigue and brain fog
Stomach discomfort or appetite changes
Irritability or low mood
The more time zones you cross, especially flying east, the stronger the effect.
How to Prevent Jet Lag Before You Travel
Good news: You can take steps before your trip to reduce jet lag’s intensity.
✅ 1. Shift Your Sleep Gradually
A few days before you travel, begin adjusting your sleep schedule to match your destination. Go to bed and wake up an hour earlier (for eastward travel) or later (for westward travel) each day.
🌞 2. Manage Your Light Exposure
Expose yourself to bright light in the morning if you’re traveling east, or in the evening if you’re traveling west. This helps “teach” your body the new time zone.
💧 3. Stay Hydrated
Drink plenty of water before and during your flight. Dehydration can make jet lag symptoms worse.
🍽 4. Time Your Meals
Start eating meals closer to the destination’s schedule—this helps align your digestion and energy patterns.
What to Do If You’re Already Jet Lagged
You’ve landed, but your body is still in yesterday’s time zone. Here’s how to bounce back faster:
🌅 1. Get Outside
Natural daylight is one of the strongest signals to reset your internal clock. Spend time outdoors, even if you’re tired.
💤 2. Avoid Long Naps
If you must nap, keep it under 30 minutes so you don’t interfere with nighttime sleep.
☕ 3. Use Caffeine Strategically
A small coffee can help you stay alert during the day—but avoid it after mid-afternoon to protect your sleep.
🧘 4. Relax at Night
Wind down with calming rituals. Meditation, light stretching, or listening to brown or pink noise can ease the transition.
Summary
Jet lag is a natural result of time zone travel, but you don’t have to suffer through it. With a little planning—like adjusting your sleep, getting sunlight, and managing light exposure—you can reduce its effects or prevent it entirely.
And if you’re already jet lagged, small habits like outdoor time, short naps, and relaxation can help you recover faster.
Sleep smart. Travel well.