· By Kelin Marquet
How to Reduce Jet Lag: A Practical Guide
Traveling across multiple time zones can leave you feeling tired, hungry at unusual hours, or wide awake when everyone else is asleep.
Common symptoms of jet lag include:
- Daytime fatigue
- Difficulty sleeping
- Reduced appetite or unusual hunger
- Headaches
- Digestive discomfort
- Difficulty concentrating
- Irritability
Jet lag happens because your internal body clock (circadian rhythm) remains aligned with your original time zone while your destination operates on a different schedule.
Although jet lag is temporary, a little preparation before your trip can help your body adjust more comfortably.
Why Does Jet Lag Matter?
For occasional travelers, jet lag is usually short-lived.
However, research on shift workers and people who frequently travel across time zones suggests that repeated disruption of the body's natural sleep-wake cycle may be associated with long-term health risks (1).
Fortunately, there are simple habits that may help your body adjust more smoothly after crossing multiple time zones.
Can Melatonin Help?
Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle.
Some people choose to use melatonin supplements for a few days before and after eastward travel to help adjust to a new bedtime. Research suggests it may be most helpful when crossing five or more time zones (3).
If you choose to use melatonin, follow the product directions or your healthcare provider's advice.
Before You Travel
Gradually Adjust Your Sleep Schedule
A few days before departure, begin shifting your bedtime and wake-up time toward your destination's schedule.
Even moving your schedule by 30 to 60 minutes each day can make the transition easier.
Shift Your Mealtimes
Your eating schedule also influences your body's internal clock.
As you adjust your sleep schedule, gradually move your meals closer to your destination's meal times.
Aim for:
- A protein-rich breakfast
- A balanced lunch
- A lighter dinner
- Avoid large meals close to bedtime
Support Your New Routine
Some travelers find these habits helpful:
- Use melatonin short-term if appropriate.
- Reduce bright screen exposure before bedtime.
- Wear an eye mask if sleeping while it's still daylight.
- Get bright outdoor light soon after waking.
- Stay hydrated.
- Avoid caffeine late in the day.
If you already take supplements such as vitamin D or a B-complex, keeping a consistent routine may help you maintain your normal schedule while traveling.
After You Arrive
Once you arrive:
- Follow local meal times.
- Spend time outdoors in natural sunlight.
- Stay hydrated.
- If you nap, keep it short and avoid sleeping late into the afternoon whenever possible.
- Go to bed according to the local time, even if you don't feel sleepy yet.
Most people adjust within a few days, depending on the number of time zones crossed.
Traveling West vs. East
Traveling west is often easier because your day becomes longer instead of shorter.
If traveling west, gradually move your bedtime and meals later before departure whenever possible.
When traveling east, shifting your schedule earlier before your trip may help reduce the effects of jet lag.
Takeaway
Jet lag is a normal response to rapid travel across time zones, but planning ahead can help ease the transition.
Simple habits like gradually adjusting your sleep schedule, staying hydrated, spending time in daylight, and maintaining consistent meal times may help your body adapt more comfortably.
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Disclaimer
The statements in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please check with a doctor before starting any new supplement and to ensure the advice in this article is right for you.
Sources
- Vetter C, et al. Night shift work, genetic risk, and type 2 diabetes in the UK Biobank. https://pubmed.ncbi.nlm.nih.gov/30882154/
- Cho K. Chronic jet lag produces cognitive deficits. https://www.researchgate.net/publication/12610255_Chronic_jet_lag_produces_cognitive_deficits
- Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. https://pubmed.ncbi.nlm.nih.gov/12076414/