6 Best Ways to Get Over Jet Lag

When crisscrossing the globe, jet lag is inevitable. I’ve been traveling full-time for eight years, and I still get a wicked case of jet lag symptoms as I make my way from the US to Asia. 

Sometimes, I’m up before the sun and the roosters, and other times I’m struggling to not collapse face-first into my dinner plate.

So, although there’s no secret recipe to escape jet lag, there are some ways to mitigate throwing your sleep schedule and entire trip out of whack. 

Understanding jet lag 

Humans haven’t always battled jet lag. The term was coined by Los Angeles Times journalist Horace Sutton in 1966 when trying to describe how the speed of newly invented jet travel left travelers’ internal clocks behind. 

Scientists have since learned that when crossing multiple time zones in a short space of time, your circadian rhythm needs time to resynchronize.

What is jet lag? 

Jet lag is the disruption of your body’s natural sleep patterns due to rapidly crossing multiple time zones.

Causes of jet lag 

The movement across several time zones, typically by long-haul flight, causes jet lag. Experts agree that jet lag usually happens if you’re crossing three or more time zones, throwing off your body’s circadian rhythm.

Symptoms of jet lag 

The most common symptoms of jet lag are daytime tiredness or insomnia, depending on which direction your time zone is changing. 

Along with these sometimes debilitating symptoms can come fatigue, irritability, and even digestive issues.

Preparing before your flight

“You will find that jet lag recovery is more effective as long as you relax the nervous system prior to getting into the plane,” says Eleni Nicolaou, creative wellness expert at Davincified. “Currently, most individuals are waiting to correct the issue when they have landed, and that is too late.” 

Travel experts, myself included, also suggest trying to adapt to your destination’s time zone a day or more prior, exercising before your flight, drinking water, and avoiding alcohol before and during a flight.

How to get over jet lag 

Push through

One mistake many people make when trying to combat jet lag is waiting to feel sleepy before changing their schedule. 

“The American Academy of Sleep Medicine (AASM) encourages focusing on sleep timing rather than perfect sleep,” says Fawad Mian, MD, board-certified neurologist and founder at Ascend Regenerative. “Going to bed and waking up according to local time, even if sleep is fragmented at first, helps the body recalibrate.” 

Consistent wake-up time is especially important. “Sleeping in or taking long naps may feel tempting, but they often make jet lag last longer,” says Mian. 

Exercise before and after

Keeping to your normal exercise routine helps reset your internal clock. If insomnia is your problem, it also helps tire your body out, making for a more restful night’s sleep.

Consume caffeine

Order that morning cup of coffee. “Caffeine can help with daytime alertness, but it is not a cure for jet lag,” explains Mian. “Using it later in the day can delay sleep and reduce quality.”

Earlier in the day is usually best. “Think of caffeine as a short-term assist, not a fix,” he says. 

Avoid bright lights before bed

Stay off those phones. “Bright lights and screens stimulate the brain to be put in the alert mode,” says Nicolaou. “The body is informed that it is safe to rest due to soft lighting.”

Trick your internal clock

This can start before your flight. “Jet lag affects more than just sleep,” says Mian. “The body’s internal clocks also influence digestion and energy.” 

Eating meals at local times helps support nighttime sleep. “Gentle daytime movement, such as walking, can boost alertness and help the body reset,” says Mian.

Prepare for sleep

To help with jet lag, it’s crucial to adjust your room and your behavior for an optimal night’s sleep. “In the evening, lighter meals and a cool, comfortable sleep environment often make it easier to wind down,” says Mian.

FAQs

What are the common symptoms of jet lag, and how long do they typically last?

Common symptoms of jet lag include daytime tiredness, insomnia, headaches, irritability, and stomach issues. Everyone’s body reacts differently; for example, it takes me seven days to fully recover from jet lag, but it’s thought that your body needs one day per time zone to recoup.

Are there any pre-travel tips that can help minimize jet lag effects? 

Absolutely. Travelers suggest adhering to the new time zone as quickly as possible by adjusting your sleep times a day or two before you depart. And before you fly, stay hydrated and avoid drinking alcohol or eating salty foods, which could dehydrate you, further disrupting your digestion and sleep on the plane.

How can adjusting my sleep schedule before traveling help with jet lag? 

This can help get you into that time zone faster, so the effects of jet lag won’t last as long.

What are some effective in-flight strategies to reduce jet lag impact? 

Adhere to your destination’s sleep times during your flight. Yes, you might miss a meal, but your sleep schedule will thank you. Otherwise, avoid alcohol and salty, heavy foods, which are believed to impact your sleep on a flight and your body’s recovery time once you arrive.

Are natural supplements or remedies helpful in managing jet lag? 

Depending on the person, yes. Melatonin is a common sleep aid people use to help them fall asleep. Chamomile tea is another natural way to help ease the body into sleep. Always consult your doctor before taking any supplements or medications.

Next, learn how to make a hotel room feel more comfortable so you can get much-needed rest while you’re traveling.