Beating Jet Lag on Long-Haul Flights
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“If you’ve never experienced jet lag, you’re in for a treat,” said no one ever. Jet lag is an annoying part of cross-continental travel, that many consider a necessary evil. While you’ll naturally overcome it with time, what if you don’t have time? Like for a weekend conference, or a short one-week holiday to the other side of the world? Luckily, there are tips and tricks to beat jet lag, or at least increase your chances of reducing its effects.
What Is Jet Lag and Why Does it Happen?
Jet lag is a temporary sleep disorder that occurs when your body’s internal clock (circadian rhythm) is disrupted by crossing multiple time zones. Your circadian rhythm is responsible for regulating sleep, digestion, and other bodily functions based on the time of day. When you travel across different time zones, your internal clock remains synchronized with your original location, causing a mismatch between your body’s expected schedule and the local time at your destination.
Jet Lag Rule of Thumb
The rule of thumb for determining the length of time you’ll typically battle jet lag is said to be:
- West-to-East Trips: 1 recovery day per each 1 time zone crossed.
- East-to-West Trips: 1 recovery day per each 1.5 time zones crossed.
What Causes Jet Lag
The misalignment between your current time zone and time zone of origin leads to symptoms such as fatigue, insomnia, brain fog, irritability, headaches, and digestive issues. The severity of jet lag depends on several factors, including the number of time zones crossed, the direction of travel, and individual sensitivity to circadian rhythm disruptions. Traveling eastward tends to cause worse jet lag than traveling westward because it requires shortening your day rather than lengthening it, which is more difficult for the body to adjust to.
Jet lag can also be influenced by factors such as age, sleep quality before the flight, dehydration, and exposure to artificial light during travel. While the effects of jet lag are temporary, they can significantly impact productivity, mood, and overall travel experience. Fortunately, there are several strategies that can help minimize the effects of jet lag and speed up the adjustment process.
Fun Time Zone Facts
In a perfect world, we would divide the planet into 24 time zones of 15 longitudinal degrees. However, the International Date Line, Daylight Savings Time, and mini zones off by 15-45 minutes complicate matters a bit.
- There are 38 recognized time zones currently in use.
- France and its territories cover the most time zones, clocking in at 12 (or 13 if you count Antarctica).
- Russia and the United States tie with 11 time zones.
- Antarctica holds the record for being the continent with the most time zones, at 10.
Three Strategies to Minimize Jet Lag
You can’t always avoid jet lag, but implementing these three strategies can reduce jet lag’s impact on your body.
#1: Pre-Flight Strategies to Minimize Jet Lag
✔ Adjust Your Sleep Schedule Early
Start shifting your bedtime 1-2 hours closer to your destination’s time zone a few days before departure.
✔ Stay Hydrated
Dehydration worsens jet lag. Drink plenty of water before and during your flight while avoiding alcohol and caffeine, which can dehydrate and disrupt sleep.
✔ Get Natural Sunlight Exposure
Light exposure helps reset your body clock. If traveling east, get morning sunlight; if traveling west, get evening sunlight.
✔ Use Melatonin Strategically
Taking 0.5 to 3 mg of melatonin 30 minutes before your new bedtime can help reset your circadian rhythm.
✔ Choose Flights Wisely
If possible, book flights so you can sleep on the plane and arrive in the morning at your destination.
#2: In-Flight Strategies to Reduce Jet Lag
✔ Set Your Clock to Your Destination Time
Adjust your phone and watch as soon as you board to mentally prepare for the new time zone.
✔ Sleep at the Right Time
If it’s nighttime at your destination, try to sleep; if it’s daytime, stay awake and active.
✔ Move Around & Stretch
Sitting too long worsens fatigue. Do light stretches and walk around the cabin when possible.
✔ Avoid Heavy Meals & Sugary Snacks
Opt for protein and fiber-rich meals to keep energy levels steady.
#3 Post-Flight Strategies to Recover Faster
✔ Get Sunlight and Fresh Air
Go outside as soon as possible upon arrival to help your body adjust naturally.
✔ Nap Smartly
If you must nap, limit it to 20-30 minutes to avoid grogginess.
✔ Follow Local Meal & Sleep Times
Eat and sleep at your new time zone’s schedule, even if you’re not hungry or tired initially.
✔ Stay Active
Light exercise like walking or yoga can help reset your body clock faster.
Beating jet lag isn’t about avoiding it completely—it’s about managing it so you can adjust quickly and enjoy your trip. By planning ahead, controlling light exposure, staying hydrated, and using smart travel hacks, you can minimize jet lag and make the most of your travels.
✈️ Want more travel tips? Check out our carry-on packing guide!
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