What does jetlag mean?
Our bodies run on their own internal clock called the circadian rhythm. This clock helps us control when we feel awake, sleepy or even hungry.
When you take a long-haul flight across several time zones, that clock can get thrown off. And what you were expecting to be an exciting start to your trip can quickly turn into foggy, low-energy days.
That’s jetlag, your body trying to catch up to a new time zone.
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Recognizing jetlag symptoms
Jetlag happens because your body’s sleep – wake cycle is out of sync with local time. How it shows up can be a little different for everyone.
Common symptoms of jetlag includes
- Trouble falling asleep at the destination bedtime because your body still thinks it’s a different hour.
- Feeling sleepy or sluggish during the day.
- Difficulty concentrating, slowed thinking or remembering things.
- Mood changes, irritability, mild anxiety, or just feeling “off.”
- Digestive problems such as changes in appetite, constipation, or an upset stomach.
- Physical tiredness, headaches, joint stiffness, or lack of coordination.
A few things that can make the symptoms worse includes
- Number of time zones crossed: the farther you travel from your timezone, the stronger the effect.
- Direction of travel: eastward flights (shorter days) are usually harder than westward ones.
- Poor sleep before flying: starting your trip exhausted makes recovery slower.
- Age: older travelers tend to adjust slowly.
How to resolve jetlag
Sync your light: use daylight like a clock
Light is the strongest signal for your body’s internal clock. Your brain reads light exposure to decide when to sleep and when to wake up.
Sunlight, even on a cloudy day, helps reset this rhythm. Artificial light from lamps or screens can also affect it.
So, once you arrive:
- If it’s daytime: Get outside within the first 2 – 3 hours. Walk, stretch, grab a coffee, and soak up some natural light. Sunlight works better than indoor light for helping your body adjust.
- If it’s night: Avoid bright light. Dim your screens or use a blue-light filter. An eye mask and earplugs can also help your body wind down.
If you’re crossing many time zones, certain apps can create a personalized light schedule, showing when to seek light and when to avoid it, based on your flight direction and arrival time.
Use Melatonin and caffeine
Melatonin is a hormone your body makes to tell your brain it’s night. Normally, production starts an hour or two before bedtime. But when you travel to a new time zone, that rhythm can get thrown off.
Some studies show that taking a small dose of melatonin 1 to 2 hours before your new bedtime can help you fall asleep faster, especially when traveling east. For westward trips, melatonin is less consistent; in that case, focus more on light exposure.
Some people are not very tolerant to melatonin so if you’ve never taken melatonin before, a long flight isn’t the best time to experiment. And if you take medication or have a medical condition, check with your doctor first.
Use caffeine strategically. It can help you stay alert during the day, but stop drinking it 6 to 8 hours before your target bedtime.
Start adjusting to the new timezone before you fly
A few days before your trip, start shifting your sleep schedule toward your destination’s time zone. Move your bedtime and wake-up time by 30 – 60 minutes each day.
If you’re flying east, go to bed a little earlier. If you’re flying west, stay up a bit later.
Making these small pre-trip adjustments helps your body start adjusting before you even board the plane, so the new schedule feels less jarring when you arrive.
Overnight flight strategies:
- If possible, book an overnight flight that lines up with your destination’s nighttime. This makes it easier to sleep and arrive more refreshed.
- Bring a few essentials: an eye mask, neck pillow, and earplugs. They can make a big difference in how well you rest.
- If your flight lands in the morning and you manage to sleep, great, try to stay awake through the day so your body adjusts naturally.
- If you couldn’t sleep on the plane, do your best to stay awake until local bedtime. Get sunlight, stay active, and avoid naps longer than 20mins.
Hydrate and use healthy habits to adjust quicker
Plane cabins are dry, and dehydration can make jetlag worse. Drink water regularly throughout your flight.
Avoid alcohol and too much caffeine if you can, both can interfere with sleep and leave you feeling sluggish on arrival.
Eat smaller, lighter meals, and try to match your eating times to the local schedule. This helps your body start syncing to the new rhythm.
Get up and move around during long flights. Walk the aisles, stretch, or do ankle circles once an hour. You’ll improve circulation and feel less stiff when you land.
Have a plan for arrival and recovery
Jetlag isn’t completely avoidable, but you can soften the blow. Give your body a day or two to recover and adjust.
Plan your first day with that in mind, keep activities light and flexible. Spend time outdoors and get sunlight during the day.
If sleep problems or fatigue last more than two weeks, check in with a clinician to rule out other issues.
Rent a car on Tarlen
Travel is stressful enough. Don’t add car rental hassles on top of jetlag.
With Tarlen, you can have your rental car delivered right to the airport curb or your hotel. That means no lines, no paperwork delays, just grab your keys and start your trip rested and ready.
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