Traveling to another country or continent can be exciting, but time zone changes often come with the dreaded jet lag—that feeling of fatigue, disorientation, and disrupted sleep that can ruin the first days of your trip. Properly adapting to the new schedule is essential to make the most of your experience. Here’s how to minimize jet lag and regain your energy faster.
What Jet Lag Is and Why It Happens
Jet lag occurs when your body’s internal clock—your circadian rhythm—doesn’t match the local time at your destination. This internal clock regulates your sleep patterns, body temperature, digestion, and hormones. When you quickly cross multiple time zones, your body needs time to synchronize with the new light-dark cycle.
Common Symptoms Include:
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Extreme fatigue or difficulty sleeping
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Lack of concentration or irritability
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Stomach discomfort and loss of appetite
Before Your Trip: Prepare Your Body
Good preparation can drastically reduce the impact of jet lag:
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Gradually adjust your schedule: If traveling east (e.g., from Mexico to Europe), try going to bed and eating one hour earlier each day, 3–4 days before your flight. If traveling west, do the opposite.
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Get adequate rest before flying: Don’t start your trip exhausted. Sleeping well beforehand helps your body adjust to the new time zone.
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Stay hydrated and limit alcohol: Dehydration worsens jet lag. Drink water before and during the flight, and limit coffee or alcohol, as they can disrupt sleep.
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Choose your seat wisely: For long overnight flights, pick a window seat to rest and sleep better. For daytime flights, choose an aisle seat to move around and maintain circulation.
During the Flight: Help Your Biological Clock
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Set your watch to the destination time: Adjusting your mind to the new schedule from the start helps your body begin to adapt.
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Move and stretch: Every two hours, get up and walk to improve circulation.
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Sleep or stay awake according to your destination: For example, if it will be nighttime at your arrival, try to sleep during the flight.
Upon Arrival: Synchronize with the New Time Zone
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Adapt to natural light: Sunlight is the most powerful tool to reset your internal clock. Go outside during the day, even if you’re tired.
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Avoid long naps: If you need to rest, limit naps to 20–30 minutes to prevent disrupting nighttime sleep.
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Eat according to local time: This helps your metabolism adjust to the new rhythm.
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Do light exercise: A walk or gentle stretches help reduce fatigue and improve mood.
Extra Tips for Frequent Travelers
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Melatonin: In some cases, melatonin supplements can help regulate sleep, especially for trips with a 6+ hour time difference. Use under medical guidance.
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Avoid screens before bedtime: Blue light from devices can confuse your brain and delay adaptation.
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Use an eye mask and earplugs: Sleeping in total darkness and silence promotes deep rest.
Photo | Alina Rosanova