Jet Lag Help – Your immediate Survival Guide to 8 Fast Ways to Beat Insomnia After a Long Flight
What Is Jet Lag and Why Does It Happen?
Jet lag is a temporary sleep disorder caused by traveling across multiple time zones.
It disrupts your body’s internal clock (circadian rhythm), leading to symptoms like
- fatigue
- insomnia
- headaches
- poor concentration
- digestive issues
How Long Does Jet Lag Last?
Recovery time depends on how many time zones you crossed.
A general rule: it takes about one day to adjust for every time zone.
Eastbound travel usually causes more severe symptoms than westbound.
Jet Lag Help Quick Fix Checklist ✅
- Drink a glass of water
- Get sunlight or wear sunglasses (depending on direction)
- Avoid naps or keep them under 20 minutes
- Set all clocks to local time
- Don’t eat a heavy meal
Your body will naturally adjust to the new time zone over time.
But if you’re on a short trip or need to function at your best soon after landing, take proactive steps to ease jet lag.
If you haven’t had proper rest, avoid driving until you’re more alert and well-rested. Safety first.
8 Tips to Help Get Over Jet Lag Fast
1. Adjust to the Local Time ASAP
Even if you’re exhausted, try to stay awake until local bedtime.
Eat meals and go to bed according to your destination’s schedule.
2. Sleep Smart on the Plane
If you’re flying east and arriving in the morning, try to sleep during the flight.
Use earplugs, a sleep mask, and neck pillow for better rest.
3. Stay Hydrated
Dehydration worsens jet lag.
Drink water frequently and avoid alcohol and caffeine, which disrupt sleep and dehydrate you.
4. Eat Light and Right
Eat smaller, healthier meals to ease digestion and help reset your rhythm.
Avoid heavy or greasy food.
5. Get the Right Light Exposure
Light is the most powerful way to reset your internal clock.
For eastbound travel, get morning sunlight.
For westbound, seek afternoon light and avoid bright light in the morning.
6. Use Caffeine Wisely
Caffeine can help you stay awake when needed, but avoid it after 2 PM local time so it doesn’t interfere with your sleep later.
7. Create a Sleep-Friendly Space
Make your room dark and quiet.
Use earplugs, blackout curtains, and a white noise app to help you sleep.
8. Try Melatonin (Only If Needed)
A low dose (0.5–3 mg) of melatonin 1–2 hours before local bedtime may help reset your sleep cycle.
Consult your doctor before using it.
FAQ: Your Jet Lag Questions Answered
How do I get rid of jet lag fast?
Adjust your schedule to local time, get the right light exposure, hydrate, and use melatonin if necessary.
Does melatonin help with jet lag?
Yes, for many people, a low dose can help reset the sleep-wake cycle, especially for eastbound travel.
How long does jet lag last?
It depends on the number of time zones crossed. Most people recover within a few days.
Can I prevent jet lag before flying?
Yes. Gradually shift your sleep and meal times a few days before departure and stay well-rested and hydrated.
Feeling better starts now.
Whether you’re traveling for business or adventure, these steps will help you hit the ground running and enjoy your trip.
