Long-distance flights can leave you battling jetlag, that dreaded condition caused by crossing multiple time zones. This condition occurs when the body’s internal clock, or circadian rhythm misaligns with the new time zone after rapid travel across multiple time zones. Misaligning your body’s internal clock with the local time can lead to fatigue, sleep issues, and overall discomfort. In this article, we present evidence-based strategies and scientifically-supported remedies to help mitigate the effects of jetlag, allowing for a faster recovery and a more comfortable post-flight experience.

What Is Jetlag?

Jetlag happens when your internal circadian rhythm gets disrupted due to travel across different time zones. The body’s natural sleep-wake cycle, regulated by environmental cues like light and darkness, gets out of sync with the local time of your destination. Common symptoms of jetlag include:

• Fatigue and sleep disturbances
• Difficulty concentrating or thinking clearly
• Irritability and mood swings
• Digestive issues
• Appetite changes

Traveling east tends to be more challenging than westward travel because our bodies  naturally have a circadian rhythm slightly longer than 24 hours, making it harder to shorten our day than to lengthen it. Andrew Huberman, professor of neurobiology and ophthalmology at Stanford University, has an interesting podcast on jetlag, shift work and sleeplessness. 

6 Ways to Minimise Jetlag’s Impact on Your Health and Well-Being:

1. Adjust Your Sleep Schedule Before Traveling

One of the most effective ways to combat jetlag is to start adjusting your sleep schedule a few days before departure. Gradually shifting your sleep and eating times to align with the destination’s time zone helps your body prepare for the change.

• Traveling East: Begin going to bed 30 to 60 minutes earlier each night for several days before you depart.
• Traveling West: Shift your bedtime later by 30 to 60 minutes each night leading up to your trip.

This gradual change makes it easier for your body to adjust to the new time zone and minimises the shock of jetlag once you arrive. Harvard Health Publishing suggests that gradually realigning your sleep patterns before your trip can reduce jetlag symptoms by making the transition smoother.

2. Book Overnight Flights for Better Rest

If possible, choose overnight flights. Sleeping during the flight allows your body to adapt to the new time zone as you sleep. Sleeping on a plane may seem challenging, but the following tips can improve the quality of your rest:

• Bring earplugs and an eye mask to block out noise and light.
• Wear comfortable clothing and use a neck pillow to support your head.
• Follow your usual bedtime routine on the plane (such as brushing your teeth or listening to calming music) to signal your body it’s time to sleep.

By aligning your flight sleep with your destination’s nighttime, you can minimise jetlag symptoms and wake up feeling more refreshed.

3. Stay Hydrated, Avoid Alcohol, and Caffeine

Proper hydration is crucial when traveling, as airplane cabins can be highly dehydrating. Dehydration can exacerbate jetlag symptoms, making you feel more fatigued and sluggish. While alcohol and caffeine may seem like tempting ways to relax or stay awake, they can interfere with your sleep patterns. Alcohol disrupts deep sleep stages, and caffeine can keep you awake, making it harder to adjust to your new time zone. Focus on drinking water before, during , and after the flight to stay hydrated and improve your chances of a better night’s sleep.

4. Consider Using Melatonin to Reset Your Body Clock

Melatonin, a hormone produced naturally by the body, helps regulate your sleep-wake cycle. Research has shown that taking melatonin supplements can assist in resetting your internal clock, especially when traveling eastward. According to a study published in The Lancet, melatonin can reduce jetlag symptoms and help travellers adjust to a new time zone more quickly. Melatonin is most effective if taken before bedtime, at the time corresponding to the night at your destination. It is advisable to consult a healthcare provider before using melatonin, particularly to determine the optimal dosage and timing.

5. Expose Yourself to Natural Light Upon Arrival

According to the National Sleep Foundation natural light has the biggest influence on circadian rhythm. As soon as you arrive at your destination, expose yourself to natural light, which will help signal to your body that it’s time to be awake and alert.

• If you arrive in the morning or early afternoon: Spend time outdoors to absorb sunlight.
• If you arrive in the evening: Avoid bright light to signal to your body that it’s time to wind down and sleep.

Natural light exposure can significantly improve the speed of your recovery and help you adjust to the local time zone faster.

6. Stick to Local Time and Avoid Long Naps

Once you arrive, resist the urge to nap for long periods, especially during the day. Long naps can make it harder for your body to adjust to the new time zone. If you feel the need to nap, limit it to 20–30 minutes to refresh yourself without disrupting your circadian rhythm. Staying awake until a reasonable local bedtime helps reset your internal clock. This consistency will help you adjust to the new time zone faster and sleep better through the night.

Conclusion

Although jetlag can be an unavoidable side effect of long-haul travel, following these scientifically-backed tips can make the adjustment process much smoother. By adjusting your sleep schedule before your trip, staying hydrated, choosing overnight flights, using melatonin, and exposing yourself to natural light upon arrival, you can minimise jetlag and recover more quickly. These strategies, combined with discipline around your sleep habits, will help you arrive at your destination feeling rested and ready to enjoy your time abroad.

References

• Arendt, J. (1998). Jet-lag. The Lancet. Retrieved from https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(05)78236-2/fulltext
• Fedhealth. (2017). How to beat jetlag. Retrieved from https://www.fedhealth.co.za/articles/how-to-beat-jetlag/
• Fedhealth. (2014). The importance of sleep for a healthy lifestyle. Retrieved from https://www.fedhealth.co.za/articles/the-importance-of-sleep-for-a-healthy-lifestyle/
• Harvard Health Publishing. (2008). Travel tips: Ways to minimize jet lag. Retrieved from https://www.health.harvard.edu/newsletter_article/travel-tips-ways-to-minimize-jet-lag
• Huberman, A. (2024). YouTube podcast. Retrieved from https://tinyurl.com/y4yn88nz 
• Suni, E. (2024). How to get over jet lag. Sleep Foundation. Retrieved from