Crossing time zones can feel like a reset for your surroundings but not for your body. Jet lag is more than just travel fatigue. It’s a disruption of your circadian rhythm, the internal clock that regulates sleep, alertness, digestion, and mood. Whether you’re flying for work or leisure, jet lag can leave you groggy, irritable, and wide awake at 3 AM.
The good news? You can minimise its impact and recover faster with a few science-backed strategies. Here’s how travel affects sleep and what to do about it.
What Is Jet Lag and Why Does It Happen?
Jet lag occurs when your internal body clock is out of sync with the local time at your destination. This misalignment affects your sleep-wake cycle, hormone release, and even digestion. The more time zones you cross, the more intense the symptoms.
Common symptoms include:
- Difficulty falling asleep or waking up
- Daytime fatigue and brain fog
- Mood changes like irritability or anxiety
- Digestive issues such as bloating or nausea
- Poor concentration and memory lapses
Flying east tends to be harder than flying west because it shortens the day, making it more difficult for your body to adjust. Your circadian rhythm naturally runs slightly longer than 24 hours, so lengthening the day (as in westward travel) is easier than shortening it.Your Weekly Wellness Boost
How Travel Disrupts Sleep Physiology
Sleep is regulated by melatonin, a hormone released in response to darkness. When you travel across time zones, your exposure to light changes abruptly, confusing your body’s melatonin production.
Additional factors that worsen jet lag:
- Cabin pressure and dry air can cause dehydration
- Lack of movement during flights affects circulation
- Artificial lighting and screen use delay melatonin release
- Alcohol and caffeine disrupt sleep architecture
Even short-haul flights can affect sleep if they involve early departures, late arrivals, or irregular schedules. The disruption isn’t just about time zones it’s about how your body interprets environmental cues.
How to Fix Jet Lag Fast: Before, During, and After Travel
You can’t prevent jet lag entirely, but you can reduce its impact with strategic planning.
Before your flight:
- Gradually shift your sleep schedule by 1–2 hours toward your destination’s time zone
- Get plenty of rest in the days leading up to travel
- Avoid alcohol and heavy meals the night before
During your flight:
- Stay hydrated—drink water regularly
- Move around and stretch every hour
- Use an eye mask and earplugs to block light and noise
- Try to sleep if it’s nighttime at your destination
- Avoid caffeine and alcohol, which can delay sleep onset
After arrival:
- Get sunlight exposure during the day to reset your body clock
- Avoid long naps—sleep only during local nighttime
- Set an alarm to avoid oversleeping in the morning
- Stick to a consistent bedtime and wake time
- Use melatonin supplements if recommended, especially for eastward travel crossing 5+ time zones.
Natural Remedies and Sleep Hygiene Tips
In addition to light exposure and schedule adjustments, these habits can support faster recovery:
- Practice breathwork or meditation to reduce anxiety
- Take a warm shower before bed to promote relaxation
- Avoid screens at least 60 minutes before sleep
- Keep your sleep environment cool, dark, and quiet
- Use white noise or calming music to mask unfamiliar sounds
Melatonin supplements may help regulate sleep timing, but they should be used short-term and with guidance. In the UK, prescription melatonin is typically recommended for journeys crossing five or more time zones.
