How to Get Over Jet Lag?

• Gradually adjusting your sleep schedule and staying hydrated before travel can help reduce the severity of jet lag. 

• In-flight habits like light meals, limited caffeine, and aligning sleep with your destination’s time zone support quicker adjustment. 

• After landing, exposure to natural light and following local meal and sleep times helps reset your body’s internal clock. 
   

Traveling across multiple time zones on long flights can leave you feeling disoriented and exhausted, making it essential to find ways to avoid jet lag. If you’ve ever struggled with how to get over jet lag after long flights, it’s likely because your body’s internal clock is out of sync with your new location. Whether you’re a frequent flyer or taking on a rare trip, understanding how to help your body adjust can make a noticeable difference in how you feel once you land. 
 

Understanding Jet Lag Symptoms 

Recognizing the symptoms of jet lag is the first step in managing it effectively. After long flights, especially those crossing multiple time zones, your body may struggle to align with the local time. This can affect not only your sleep patterns but also your overall well-being. According to the CDC, Common symptoms of jet lag include: 

• Difficulty sleeping at night and feeling sleepy during the day 

• Stomach problems, such as indigestion or lack of appetite 

• Mood changes, including irritability and anxiety 

• Reduced mental performance, making it harder to concentrate 

• A general feeling of travel fatigue and sluggishness 

These symptoms are typically temporary sleep problems caused by disrupting your circadian rhythm. The more time zones crossed, the stronger and longer-lasting these symptoms may be. 
 

Why Jet Lag Is Often Worse After Long Flights 

Jet lag tends to feel more severe after long flights due to the strain of crossing multiple time zones. Your body’s internal clock struggles to reset, making it challenging to stay awake or fall asleep at appropriate times. Several factors can make jet lag worse after long-haul travel: 

• Flying east disrupts your circadian rhythm more than flying west. 

• Crossing multiple time zones increases recovery time. 

• Pre-existing sleep disorders or irregular sleep schedules intensify symptoms. 

• Long flights often involve dehydration, limited movement, and altered meal timing. 
   

How to Prepare Before Your Trip to Help Prevent Jet Lag 

Taking simple steps before your flight can help your body adjust and may reduce the severity of jet lag symptoms. Preparing ahead allows your circadian rhythm to start aligning with your destination’s time zone. Here are some practical tips: 

• Gradually adjust your sleep schedule by going to bed an hour earlier or later in the days leading up to your trip, depending on whether you’re traveling east or west. 

• Avoid alcohol and heavy meals before your flight, as they can disrupt your sleep and digestion. 

• Limit caffeine in the afternoon and evening to help your body wind down. 

• Pack basic and long flight travel essentials like eye masks, earplugs, and neck pillows to improve your chance of getting quality sleep on the plane. 

• Stay hydrated before and during your flight by drinking plenty of water. 

• Consider getting travel insurance, which can help cover unexpected trip delays or emergency medical needs that could further complicate jet lag recovery. 
   

In-Flight Tips to Reduce Jet Lag 

What you do during your flight can make a big difference in how your body adjusts after landing. Small actions help keep your body in balance and support your internal clock as it begins shifting to a new time zone. Other than staying hydrated, here are helpful in-flight practices: 

• Limit alcohol and caffeine, as both can worsen fatigue and disturb sleep patterns. 

• Eat lighter meals and avoid heavy or greasy foods, which can upset your stomach and make you feel sluggish. 

• Move around the cabin, stretch your legs, and take short walks to help circulation and reduce travel fatigue. 

• If possible, try to sleep according to your destination’s local time to start adjusting your sleep-wake cycle mid-flight. 

• Use eye masks and noise-canceling headphones to create a more restful environment. 
   

How to Get Over Jet Lag After Landing 

Once you arrive at your destination, how you spend the first day can influence how quickly your body adjusts. Your goal is to help your body's internal clock sync with the local time and reduce the lingering effects of jet lag. Follow these steps after landing: 

• Get bright light exposure by spending time outdoors during daylight hours, especially in the morning if traveling east or late afternoon if traveling west. 

• Try to stay active and awake until the local bedtime to help your body adjust to the new time zone and reset your sleep-wake cycle. 

• Avoid long naps; if you must nap, keep it under 30 minutes. 

• Eat small, lighter meals at the local mealtime to support digestion and your circadian rhythm. 

• Continue drinking water throughout the day to avoid dehydration. 

• Engage in light activities like walking, which can help reduce travel fatigue and promote better sleep later. 
   

Circadian Rhythm and Internal Clock Reset Tips 

Your circadian rhythm governs your body’s natural sleep-wake cycle and other biological functions. Long flights not only disrupt this rhythm but make it harder to fall asleep and wake up at the right times. Resetting your internal clock takes intentional effort. Here are ways to help your body adjust faster, including maximizing exposure to natural light : 

• Prioritize bright light exposure during the day and minimize artificial light in the evening. 

• Shift your sleep schedule gradually by going to bed and waking up closer to the local time, even before your trip. 

• Avoid using screens before bed to reduce light exposure that can interfere with melatonin production. 

• If appropriate, consult a sleep specialist for personalized guidance or consider melatonin under medical advice. 

• Be patient, as it may take several hours to a few days for your biological rhythms to align fully with your new location. 

Special Advice for Frequent Flyers and Business Travelers 

For frequent flyers, flight attendants, and business travelers, jet lag can be a recurring challenge, especially with frequent trips across multiple time zones. Here’s what helps: 

• Join airport lounges or book day rooms for rest during layovers. 

• Schedule critical meetings at your personal “peak alertness” time. 

• Use Annual Multi-Trip Insurance if you travel often, for consistent protection on all trips. 

• Maintain healthy routines, such as sleep, diet, and hydration, even while in the air. Also, make sure to have light exposure at your destination to reset your internal clock. 
   

When to Seek Medical Advice 

If you continue to experience prolonged sleep problems or persistent fatigue despite following jet lag management strategies, it may be wise to consult a sleep specialist or healthcare provider for personalized guidance. 

You may want to consult a healthcare provider if: 

• Symptoms of jet lag persist for more than a few weeks. 

• You experience severe difficulty sleeping or feel exhausted despite following jet lag recovery tips. 

• Your mental performance or mood changes significantly impact daily activities. 

• Over-the-counter sleep aids or melatonin don’t seem effective. 

• You frequently travel across multiple time zones and need professional guidance on managing biological rhythms. 

A doctor or sleep specialist can help with safe treatment options and rule out other sleep-related conditions. 
 

FAQs 

1. How long does jet lag last after long flights? 

Jet lag can last around one day per time zone crossed, with longer durations after international travel or flying east. 

2. Is flying east or west worse for jet lag? 

Flying east is typically harder on the body because it shortens the day, making it tougher to adjust your circadian rhythm. 

3. Can I use melatonin to help with jet lag? 

Melatonin can help regulate sleep cycles, but should be used with care and ideally with input from a healthcare provider. 

4. Should I nap after arriving from a long flight? 

Short naps under 30 minutes can help, but long naps may make it harder to adjust to the local sleep schedule.