Jet lag isn’t just about feeling tired, it’s your body’s internal clock struggling to sync with a new time zone. Instead of relying solely on melatonin, try using light and temperature cues to guide your circadian rhythm. Expose yourself to natural daylight as soon as you arrive, and avoid bright screens in the evening. A warm shower before bed and a cool room temperature (around 18°C) can signal your body it’s time to sleep.
Meal timing also plays a role. Eating according to your destination’s local schedule, even on the plane, helps reset your digestive clock. Try to avoid heavy meals during overnight flights and opt for light, protein-rich foods that won’t disrupt sleep. To ease the transition, begin shifting your meal times by 1–2 hours each day before departure to gradually align with your destination’s time zone. This gentle adjustment helps your body adapt more smoothly and reduces the shock of sudden changes.
