How to get over jet lag fast? Try these 10 recovery tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what jet lag is, the common symptoms, and how long it lasts. Plus, 10 tips you need before your next trip to help you prevent and get over jet lag.
Traveling across time zones can leave you feeling out of sync, but jet lag doesn't have to ruin your trip. There are simple strategies that can help you recover and reduce the symptoms of jet lag so you bounce back more quickly from the disorienting effects of long-haul travel. With these strategies in your back pocket, you won’t lose sleep worrying that you’ll lose sleep the next time you travel.
What is jet lag?
Jet lag happens because our bodies have an internal clock, also known as a circadian rhythm, that tells us when to wake up and when to sleep. This clock is set to the routine of our usual time zone, but when we fly outside of our time zone, our bodies can feel confused. The good news is that jet lag is temporary. With the right strategies, you can help your body adjust to the new time zone faster.
Common symptoms of jet lag
Difficulty sleeping at bedtime: When you're in a new time zone, you might find it hard to fall asleep at night. This is because your body still thinks it's a different time based on your home time zone.
Tiredness and exhaustion during the day: You might feel more tired than usual during the day. Tiredness when you arrive somewhere new happens because your body is still in sync with the time zone you came from, and it thinks you should be sleeping.
Poor sleep quality: Even when you do manage to sleep, it might not be very restful. You could wake up often during the night or have a hard time staying asleep.
Concentration and memory problems:Jet lag can make it hard to focus or remember things. Poor concentration happens because lack of quality sleep affects how well our brains work.
8 ways to prevent jet lag
Preventing jet lag can start before you even step on the plane. But there are also measures you can take throughout your trip to help reduce the effects of jet lag.
1. Adjust your sleep schedule
A few days before your trip, start adjusting your sleep schedule to match the time zone of your destination. If you're traveling east, try going to bed earlier than usual, and if you're heading west, go to bed later. This gradual change can help your body start adjusting before you even leave.
2. Try to adapt to your new time zone immediately
Once you arrive at your destination, try to follow the local schedule as closely as possible. If it's daytime, try to stay awake, and if it's night, try to sleep. This can help your body's internal clock reset to the new time zone.
3. Stay hydrated
Airplanes can have dry air, but staying hydrated helps your body function better and adjust to new environments more easily. Drink plenty of water, especially during your flight.
4. Expose yourself to natural light
Natural light can help reset your internal clock. Spend time outdoors during daylight hours in your new destination to help your body adjust to the new time zone quickly.
5. Create a comfortable sleeping environment
Make sure where you sleep is comfortable for resting. Consider the temperature of the room, how much light there is, and how quiet it is. A good sleeping environment can make it easier for your body to relax and adapt to the new time zone.
6. Limit caffeine and alcohol intake
Both caffeine and alcohol can affect your sleep. Reduce your intake, especially before bedtime, to improve your sleep quality.
7. Eat light meals
Heavy meals can make you feel sluggish and disrupt your sleep pattern. Opt for lighter meals, especially during the flight and right after you arrive at your destination.
8. Relax before bedtime
Try relaxing activities before bed, like reading or taking a warm bath. Engaging in calming rituals can help signal to your body that it's time to wind down and prepare for sleep.
How to beat jet lag: 10 tips to help you recover from long-haul travel
Recovering from jet lag involves simple yet effective strategies that can help your body adjust to a new time zone. By following these tips, you can help your body recover from jet lag more efficiently. Patience and consistency are key to overcoming jet lag effectively.
1. Move your body
Engage in light physical activities like walking or stretching. Exercise and mindful movement can help boost your energy levels and improve your sleep. Even a few stretches in bed right when you wake up can energize you for the day ahead.
💙 Try Mel Mah’s Jumpstart Your Day to add intentional movement into your morning.
2. Stay hydrated
Keep drinking water throughout your day. Hydration is key to helping your body adjust and feel better. Having a water bottle that tracks how much you drink can help keep you accountable and motivated, too!
3. Stretch on the plane
During long flights, stand up and stretch occasionally. Moving your body keeps your body active and reduces discomfort from sitting for too long. The longer the flight, the more breaks you should take throughout.
4. Limit alcohol and caffeine
Try to limit coffee and alcoholic drinks on the plane and once you arrive at your destination, especially a few hours before bedtime. Being mindful of your intake can help to improve your chances of getting good sleep.
5. Get plenty of natural light
Spend time outside during daylight hours. Natural light helps reset your internal clock to the new time zone. Aim to get outside within the first few hours of sunlight and again in the evening right before sunset to help your body adjust more quickly.
💙 Walking outside can be a great way to move your body, get some natural light, and discover your new surroundings. Put on our Take a Walk playlist and start exploring!
6. Adapt to the new time zone
Try to eat, sleep, and do activities according to the local time as soon as you can. Acting like a local can help your body adjust quicker.
7. Give your body nutrients
Choose tasty and nutritious meals that give you energy without making you feel too full or sluggish. Tasting the local fruits, vegetables, and cuisine of your destination is a fun way to fuel up and explore this new locale.
8. Create a relaxing bedtime routine
Enjoy calming activities before bed, such as reading or listening to gentle music, to signal to your body that it's time to rest.
💙 Find your perfect cozy background track for sleep with our various soundscapes, like Peaceful Stream.
9. Avoid long naps
While short naps can be refreshing, long naps can make jet lag worse. Try to stay awake during the day to help your body adapt to the new schedule more quickly. Some advise steering clear of naps when you arrive in your new time zone, so decide what feels best to you.
💙 If you choose to take a nap, try one of our nap Sleep Stories like Afternoon Nap to help you relax into a short nap and wake you up at the appropriate time.
10. Seek comfortable sleep settings
Make sure your sleeping area is quiet, dark, and at a comfortable temperature. This could mean creating a restful sleep environment, from soothing Sleep Stories to calming scents, can help you fall asleep more easily. You could also implement helpful tools like eye masks, ear plugs, or even white noise.
💙 Try listening to Matthew McConaughey’s Wonder. His soothing voice can help distract your mind from your thoughts and guide you into restful sleep.
How to get over jet lag FAQs
How do you get rid of jet lag fast?
To get rid of jet lag quickly, adjust your routine to the new time zone as soon as possible. This means trying to sleep when it's nighttime at your destination and staying awake during the day. Drink lots of water to stay hydrated and spend time in natural light to help reset your internal clock. Eat healthy meals and avoid heavy foods to aid quicker adjustment to the new time zone.
How long does it take to get over jet lag?
The time it takes to recover from jet lag can vary. Generally, it might take about a day for each time zone you've crossed to adjust. So, if you travel across three time zones, it might take around three days to feel normal again. However, this can differ from person to person—some might adjust quicker, while others might take a bit longer. It's important to be patient and follow helpful routines like staying hydrated, getting sunlight, and trying to sleep according to the local time.
What are symptoms of jet lag?
Many people experience five common symptoms of jet lag.
Difficulty sleeping: Finding it hard to sleep at the local bedtime because your body's internal clock is still set to your home time zone.
Daytime tiredness: Feeling unusually fatigued during the day can affect your activities and overall enjoyment of your trip.
Poor sleep quality: Experiencing restless or interrupted sleep, which can leave you feeling tired the next day.
Difficulty with concentration and memory: Having a hard time focusing or remembering things, which can impact work or daily tasks.
Should you nap when jet lagged?
Taking short naps of around 20–30 minutes can be helpful when you're jet lagged because they can give you a quick energy boost without interfering too much with your sleep at night. However, try to avoid long naps as they can make you less sleepy at night, so adjusting to the new time zone becomes more difficult. If you find it hard to stay awake during the day, try engaging in light activities or going for a walk to keep yourself alert.
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