Best Ways to Get Over Jet Lag | Causes & Symptoms

how to get over Jet Lag

Jet lag is a common condition that affects travelers who cross multiple time zones, disrupting their internal body clock or circadian rhythm. It can leave you feeling fatigued, disoriented, and out of sync with the local time at your destination. In this article, we’ll explore the causes, symptoms, and best ways to get over jet lag, as well as its health implications and tips for specific age groups.

What is Jet Lag?

Jet lag, also known as desynchronosis, occurs when your body’s internal clock, or circadian rhythm, is out of sync with the new time zone you’ve entered. This misalignment can result in a range of symptoms, including fatigue, insomnia, digestive issues, and mood swings.

Causes of Jet Lag

The primary cause of jet lag is the abrupt change in time zones. When you travel eastward or westward, your body’s internal clock struggles to adapt to the new local time, causing a misalignment between your biological rhythm and external environment. Our bodies have an innate circadian rhythm that regulates essential functions like sleep, alertness, and hormone secretion. When this rhythm is disrupted due to travel, it results in jet lag. The severity of jet lag is often influenced by the distance you travel and the direction of your flight. Longer flights with multiple time zones crossed tend to produce more significant jet lag.

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Symptoms of Jet Lag

Jet lag can manifest in various ways, including fatigue, insomnia, irritability, gastrointestinal discomfort, and reduced cognitive function. The intensity of symptoms can vary from person to person, with some experiencing mild discomfort while others endure severe jet lag. The duration of jet lag symptoms typically depends on factors like the number of time zones crossed and individual resilience. It can last for a few days to over a week.

Managing Jet Lag

  • Pre-Travel Preparations

To minimize the impact of jet lag, preparation before your flight is crucial. Start by gradually adjusting your sleep schedule to match your destination’s time zone. This can help your body adapt more easily to the new time zone. Remember to stay well-hydrated and avoid excessive caffeine and alcohol consumption.

  • In-Flight Tips

During the flight, stay hydrated as dehydration can worsen the symptoms of jet lag. Avoid alcohol and caffeine, which can disrupt your sleep patterns and make jetlag more severe. Move around the cabin to prevent blood clots, and try to sleep if it corresponds with the local time at your destination.

  • Post-Travel Strategies

Upon arrival at your destination, try to spend as much time outdoors in natural light as possible. Exposure to daylight helps reset your internal clock and adapt to the new time zone. Avoid napping for extended periods to help your body adapt to the new time zone. In summary, practice strategic napping.

How to Reset Your Body Clock

  • Slowly shifting your sleep and meal times a few days before your trip can help your body adapt to the new time zone more smoothly.
  • Melatonin is a hormone that regulates sleep-wake cycles. Melatonin supplements can be used to help adjust your body clock more quickly.
  • Some natural remedies like exposure to bright light, relaxation techniques like stretching, and avoiding heavy meals can aid in resetting your body clock.
  • Lastly, be patient with yourself and allow time for your body to adapt. Gradually adjust your schedule to match your new time zone, and don’t push yourself too hard in the first few days.
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Prevention of Jet Lag

  • When possible, choose flights that align with your natural sleep patterns. Avoid red-eye flights that can disrupt your circadian rhythm.
  • Avoiding alcohol and caffeine not only during your flight but also in the days following your arrival can significantly reduce the severity.
  • Take short naps when necessary, but avoid excessive daytime sleeping, which can worsen jet lag.
  • Maintain a balanced diet and drink plenty of water during your travels to keep your body in top shape.

Jet Lag: Important Things to Know

  • Frequent and severe jetlag can lead to various health concerns, including sleep disorders, metabolic issues, and mental health challenges. It’s essential to be aware of the potential long-term consequences.
  • Jetlag affects different age groups differently. Children, seniors, and adults have unique challenges and requirements when dealing with jet lag. Tailoring your strategies to your age group is crucial for effective jet lag management.
  • If you find jetlag particularly challenging, consider seeking advice from healthcare professionals or sleep specialists. They can provide expert guidance, recommend medications or therapies, and create a personalized plan for managing jetlag.
  • Some regions of the world are notorious for causing severe jetlag due to their long travel distances and multiple time zone changes. Understanding the local culture and practices related to jetlag can be beneficial.

In conclusion, jet lag is a common challenge faced by travelers around the world. It’s essential to understand its causes, symptoms, and management strategies to ensure a smoother and healthier travel experience. By preparing before your flight, staying hydrated, and making simple adjustments, you can get over jet lag and make the most of your travel experience.


  1. How long does it typically take to recover from jet lag? The duration of recovery from jetlag varies from person to person but usually ranges from a few days to a week.
  2. Are there any natural remedies for jet lag? Yes, natural remedies like exposure to bright light, gradual sleep schedule adjustments, and relaxation techniques can help combat jetlag.
  3. Is jet lag worse when traveling eastward or westward? The direction of travel can impact the severity of jetlag, with eastward travel often causing more significant jetlag due to “losing” time.
  4. Can jet lag lead to long-term health issues? Frequent and severe jetlag may contribute to various health concerns, including sleep disorders, metabolic problems, and mental health challenges.
  5. What’s the best way to choose flights to minimize jet lag? Opt for flights that align with your natural sleep patterns and try to avoid red-eye flights that can disrupt your circadian rhythm.

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