Understanding Jet Lag
Jet lag occurs when your internal body clock is out of sync with your destination's time zone. Symptoms include fatigue, insomnia, difficulty concentrating, and digestive issues. The good news? Science has proven strategies to minimize its effects.
Before Your Flight
Gradually Adjust Your Schedule: Start shifting your sleep time 2-3 days before departure. Move bedtime earlier for eastward travel, later for westward.
Get Plenty of Sleep: Don't start your trip sleep-deprived. Being well-rested helps your body adapt faster.
Stay Hydrated: Begin hydrating well before your flight. Dehydration worsens jet lag symptoms.
During Your Flight
- Set your watch to your destination time immediately
- Sleep if it's nighttime at your destination
- Stay awake if it's daytime at your destination
- Avoid alcohol and caffeine—they disrupt sleep patterns
- Move around regularly to improve circulation
- Drink plenty of water
After Arrival
Get Natural Light: Sunlight is the most powerful tool for resetting your body clock. Spend time outdoors, especially in the morning.
Stay Active: Light exercise helps adjust your rhythm. Avoid intense workouts close to bedtime.
Resist the Urge to Nap: If you must nap, keep it under 20 minutes and before 2 PM local time.
Eat at Local Mealtimes: Your digestive system is part of your body clock. Eating at appropriate times helps reset it.
The Direction Matters
Traveling east is typically harder than traveling west. When flying east, you're "losing" time and need to fall asleep earlier. When flying west, you're "gaining" time and just need to stay awake longer.
Recovery Time
A general rule: it takes about one day to recover for each time zone crossed. A 6-hour time difference might take nearly a week to fully adjust to.