Jet lag is one of the less glamorous side effects of international travel, often leaving you groggy, irritable, and wide awake at 3am. It occurs when your internal body clock is out of sync with the local time at your destination, particularly after crossing multiple time zones. While it’s not entirely avoidable, there are practical ways to reduce its impact and bounce back more quickly after landing.
Preparation is key. In the days leading up to your flight, try gradually adjusting your sleep schedule to match the time zone you’re travelling to. Even shifting your bedtime by an hour each night can make a noticeable difference. Staying hydrated during the flight, avoiding alcohol and caffeine and moving around regularly also help your body cope with the physical stress of flying. Once you arrive, spend as much time in natural daylight as possible, which helps reset your internal clock. Even a 30-minute walk outdoors can signal to your body that it’s time to switch over.
Some travellers also find melatonin supplements useful, particularly when taken at the local bedtime for a few days after arrival. However, they’re most effective when used strategically rather than relying on them as a cure-all. Ultimately, the goal is to help your body transition smoothly—so rather than fighting jet lag, you’re working with your biology to gently nudge it into a new rhythm.
