Long-distance travel often comes with a very common side effect: jet lag. This condition can affect your sleep, energy, and even mood—right when you need to feel your best. It can even ruin the first days of your trip if you’re not prepared.
But that won’t happen if you read this article. Here, you’ll learn what jet lag is, how to recognize its symptoms and causes, and most importantly, we’ll share 7 natural tips to avoid jet lag and stay sharp from the moment you land.
Jet lag is a temporary sleep disorder that often appears after long trips between different time zones. It results from a mismatch between your internal clock and the local time at your destination—affecting the biological functions your body regulates.
Everyone experiences jet lag differently, but it’s most common when traveling across very distant locations and among frequent travelers—such as business professionals or digital nomads who suddenly switch time zones.
The main cause of jet lag is the abrupt change between your body’s natural rhythm and the local time of your destination. This leads to a phenomenon called circadian rhythm desynchronization—or internal clock misalignment.
It typically occurs when you cross three or more time zones quickly, which is common on international flights.
Imagine you fly to London and land at 7:00 p.m.—but in Mexico, it’s only 12:00 p.m. Your body still operates on Mexico time, forcing it to suddenly adjust to a different cycle of sleep and activity. When it's bedtime in London, your body still thinks it’s just 5 p.m.
But time zone changes aren’t the only factor that can intensify jet lag. Also contributing are:
Flight conditions. Low cabin pressure and reduced oxygen can cause fatigue, regardless of time zone differences.
Dehydration. The dry air on planes and limited water intake can worsen exhaustion.
Lack of movement. Sitting for many hours reduces circulation and adds to general discomfort.
Incorrect sunlight exposure. Light directly influences melatonin production. Being exposed to light at the wrong time can confuse your body and delay adjustment.
All these elements—combined with the time zone shift—can cause your body to take several days to fully adapt to your new environment.
While jet lag can affect anyone, certain factors increase the likelihood:
Crossing multiple time zones. The greater the distance between origin and destination, the more time your body will need to adjust.
Direction of travel. Flying east tends to cause more discomfort than flying west because you “lose” hours of the day instead of gaining them.
Travel frequency. Frequent flyers are more prone to experiencing jet lag regularly.
Age. Older adults may take longer to recover due to less flexible circadian rhythms.
So, how long does jet lag last?
Generally, your body needs at least one day to adjust for each time zone crossed. However, this varies depending on how far you travel (or if you change continents), as well as your health and individual body response.
What Are the Symptoms of Jet Lag?
Jet lag symptoms vary from person to person. Some travelers may only feel mild discomfort, while others might experience several effects at once.
The intensity depends on the number of time zones crossed, the duration of the trip, and how easily each individual adapts.
Some of the most common symptoms include:
Sleep disturbances: difficulty falling asleep, waking up too early, or daytime drowsiness.
Fatigue and general tiredness: feeling groggy, physically drained, or lacking energy.
Digestive discomfort: loss of appetite, constipation, or diarrhea.
Physical aches: headaches, dizziness, or unexplained body discomfort.
Difficulty concentrating: reduced mental performance, trouble focusing, or feeling disoriented.
Mood changes: anxiety, nervousness, irritability, or a general sense of emotional imbalance.
These symptoms usually persist until the body adapts to the new time zone and resets its natural rhythm.
Jet Lag—How to Avoid It?
There’s no magic formula to completely avoid jet lag naturally. Still, there are some practices you can adopt to help prevent it—or at least reduce its effects—so you can arrive with more energy.
Since jet lag comes from a sudden time change, one of the best things you can do is start adjusting your schedule a few days before departure. For example:
If flying east, try going to bed and eating earlier.
If flying west, do so later.
This way, your body can begin to adapt gradually before even boarding the plane.
When booking flights, consider landing one or two days in advance if you have an important event. This gives you time to adjust without pressure, whether you’re going to explore, study, or work.
As soon as you board the plane, set your watch and/or phone to your destination’s time zone. Start behaving accordingly. If it’s nighttime at your destination, try to sleep. Use a sleep mask, earplugs, and comfortable clothes to help you rest.
If it’s daytime, stay awake. This is why prepping your body and mind a few days ahead is helpful.
Jet Lag Medications: Many people choose to take melatonin to combat this condition, but it’s best to consult a healthcare professional before considering it.
Jet lag—how to recover? Sunlight is key, as it helps regulate your internal clock. So:
If flying east, seek morning light.
If flying west, exposing yourself to afternoon light may help the transition.
There are apps that calculate when to avoid or seek light based on your destination, such as Timeshifter or Jet Lag Rooster.
The dry air in the cabin causes dehydration, which can intensify discomfort. That’s why you should drink water before, during, and after your flight.
It’s also best to avoid alcohol or caffeinated drinks, as they can disrupt sleep and slow down your adjustment.
Walking around the cabin, stretching, or doing light movements improves circulation and helps prevent sluggishness.
This includes:
Lifting your knees
Rotating your head
Doing breathing exercises
Stretching your arms and swinging them from side to side
This tip also applies once you arrive, especially if you work remotely.
Once you land, align your meals, sleep, and activities with the local time. This discipline is key to helping your body reset faster.
If you feel sleepy earlier than you should, try your best to stay awake until nightfall.
You can also check out other practical travel tips while planning your trip.
Simply put, jet lag is a natural response of the body to rapid time zone changes. But symptoms vary depending on the person and type of trip.
Understanding what causes it and applying smart strategies—like preparing in advance—is essential for any traveller. It will help you adjust better and make the most of your stay from day one.
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