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Jet lag seems to be the gift that keeps on giving, especially if you traveled halfway across the world. It tends to hang around for about 1 to 1½ days for every time zone you go across—so, if you flew over 12 different time zones, it’ll take at least 12 days before you feel back to your old self again.[1] Traveling from west to east can also make your jet lag a little more challenging, since your body’s internal clock is losing hours instead of gaining them.[2] There’s no need to worry, though! We’ve put together plenty of tips, tricks, and precautions to help you cope with jet lag after you land, throughout your flight, and even before you take off.

This article is based on an interview with our travel specialist, Greg Guiteras, CEO of Lorraine Travel, LLC. Check out the full interview here.

1

Adjust your schedule to your new time zone.

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  1. It can be really tempting to take a snooze as soon as you start to feel drowsy—but catching zzzs in the morning, afternoon, or early evening won’t help your jet lag in the long run. Instead, do your best to eat and sleep at the same time as the locals.[3] [4]
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3

Get plenty of afternoon sunlight if you traveled east.

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  1. Flying more than 8 time zones at a time can get a little tricky, since it’s easy for your body to confuse early evening light with early morning light. To be safe, stay inside during the morning in the first couple of days after your flight. Once the afternoon rolls around, feel free to head outside and soak in plenty of rays.[6]
    • Slip on a pair of shades if you have to head outside in the morning. This way, your body won’t take in quite as much sunlight.
    • Your circadian rhythm is your body’s internal clock—it lets you know when to fall asleep and when to wake up.[7]
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5

Take melatonin to help realign your sleep schedule.

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  1. While your body produces melatonin on its own, taking melatonin supplements may help your body’s internal clock get back on track after a long trip.[9] Take melatonin at night during the first couple of days in your new time zone.[10] Experts suggest taking anywhere between 0.5 and 5 mg around an hour before your usual bedtime.[11]
    • Feel free to take melatonin the day before you travel, too.
    • Keep in mind that the medical community is pretty divided when it comes to melatonin supplements. To be safe, chat with your doctor to see if melatonin is a good option for you when you travel.[12]
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8

Sip plenty of water during the trip.

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  1. Jet lag comes with all sorts of annoying side effects, like sleeping problems, fatigue, difficulty focusing, headaches, and more.[16] Unfortunately, dehydration tends to crank up these symptoms, making you feel worse overall. Save yourself the trouble by picking up a water bottle or 2 at the airport, or asking a flight attendant for some water while you’re up in the air.[17]
9

Steer clear of alcohol throughout your journey.

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  1. [18] A solid, healthy night of rest requires your body to cycle through multiple stages of sleep. Alcohol interferes with these stages, which leads to a bad night of sleep.[19] Stick with water instead—your body will thank you![20]
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11

Get some rest on the flight if it’s nighttime in your destination.

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  1. Think about it this way: if it’s nighttime at your destination while you’re up in the air, use your flight as an opportunity to catch some zzzs. That way, you’ll be “waking up” with the locals by the time you land.[22]
    • Ask your doctor if there are any sleep medications that you can take while on the plane. Some people have had success using medicine to sleep through a long flight.[23]
    • If you’ll be landing at night at your destination, make an effort to stay up during your flight. That way, you can head to bed once you’re on the ground.[24]
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About This Article

Greg Guiteras
Written by:
Travel Specialist
This article was written by Greg Guiteras and by wikiHow staff writer, Janice Tieperman. Greg Guiteras is the CEO of Lorraine Travel, LLC, one of the largest privately-owned travel management companies in Florida founded in 1948. With over 34 years of experience, Greg's specialties are in corporate travel management, sales and marketing, contract negotiations, strategic partnerships, and luxury hotel sales. Greg holds a BS in Marketing from Florida State University. Greg has also created WhataHotel!, a website offering exclusive perks on hotel bookings, and CabinMate, an app that matches single cruise travelers with potential cabin matches "in the same boat" to avoid traveling solo on a cruise. This article has been viewed 37,462 times.
54 votes - 98%
Co-authors: 7
Updated: October 17, 2024
Views: 37,462
Categories: Air Travel

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Thanks to all authors for creating a page that has been read 37,462 times.

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