As an international airline pilot, I’ve often been in a position where I need to switch between 12 or more time zones multiple times a week. While traveling can be exciting, jet lag is a challenge that even the most experienced flight crew face.
The constant time zone changes make it harder to feel refreshed, but over the years, we’ve figured out a few simple tricks to cope and feel better faster. There’s no secret or magical forum that works for everyone the exactly same way. After all, physiology plays a huge role in how we experience it.
Nobody can fully overcome it, but with the right techniques, we can definitely make it easier. It’s all about finding ways to get rid of that feeling more quickly and staying fit and healthy while doing it. If you want the ultimate guide to staying on top of your game while traveling, make sure to check out our recommended read.
Understanding Jet Lag: What It Is and Why It Happens
Jet lag happens because of how our bodies are built and how they’ve evolved over millions of years. We’ve adapted to an environment where we spend most of our time outdoors, and without the need for air travel. Our bodies use clues like light, food consumption, and exercise to manage our circadian rhythm, a natural cycle that helps us regulate our energy and concentration levels throughout the day.
However, when we suddenly change time zones quickly, this system gets thrown off because our bodies are not designed to handle such rapid changes. The circadian rhythm needs time to adjust, and this mismatch causes headache, fatigue, and other symptoms of jet lag.
The body’s internal body clock can only adjust about 1-2 hours per day, so it can take several days—up to 10 days if crossing 12 time zones—for the body to fully adapt to the new time zone.
I remember reading about this in a favorite book, Why We Sleep by Mathew Walker, and it helped me re-access my approach to sleep and understand more about jet lag. Our bodies are not equipped to quickly handle changing time zones, so we end up feeling out of sync.
This is why pilots and frequent travelers need to focus on improving their ability to adapt to this shift. It’s a process that requires the right strategies and understanding of how our circadian rhythm works, even if it’s not something we can overcome completely.
Your body may be equipped to survive time zone changes, but that doesn’t mean it enjoys them. – Dr. Andrew Green, Sleep Specialist
So, what can I do to combat jet lag?
10 Ways You Can Get Rid of Jet Lag
- Adjusting your schedule to the new time zone before you leave can make a big difference.
- Try to align your sleep patterns with your future time zone during your flight to reduce the effects of jet-lag.
- Download a jet-lag combatting app to help you track and manage your energy levels.
- Stay hydrated before, during, and after flying, but don’t overdo it and stay hydrated in moderation.
- Get plenty of daytime exercise, but avoid working out within 4 hours of sleeping to not disrupt your rest.
- Adjust your meal times according to your destination to help your body adjust to the new schedule.
- Make sure to go outside and get natural light as it helps your body adapt to the new time zone.
- Similarly, when you’re traveling to The Bahamas, natural sunlight can help you adjust to the new environment and improve your overall well-being.
- Avoid excessively long naps, as they can interfere with your ability to fall asleep at the right time.
- Taking melatonin can help, but avoid using sleeping pills as they might not be as effective or healthy in the long run.
- Instead, try to stick to your sleep routine while traveling to places like Qatar, where you can enjoy a restful sleep in premium cabins
- Limit exposure to blue light from your cell phone at least 2-3 hours before sleeping to improve your sleep quality.
- If you’re planning a trip to Orlando, keeping this habit in mind will help you adjust to the time zone and feel more energized when you arrive.
To fight jet lag, you need a good strategy. A key part of that strategy is controlling the clues that help your brain adjust its circadian rhythm to a new time zone. If you’re currently lying in bed at 3AM in your destination, this may not be much help.
However, if you’re preparing for a future trip, you can get ahead by adjusting your sleep patterns to the new time zone before you even leave. This proactive, preventative approach can make a big difference in how quickly your body adjusts, so you’re not left in a fetal position reading at odd hours.
Adjust Your Sleep Before You Go: Start Before Your Trip
Before you travel from Europe to the US, start adjusting to your new time zone by shifting your bed and waking up times. You can begin by using your phone to set the clock to the time at your destination and pay attention to whether you need to go to bed earlier or bed later
. If you have the desire, you can even manually change the time on your iPhone by going to Settings -> General -> Date and Time, then turn off Set Automatically and select your new time zone. Doing this ahead of time will make adjusting much easier when you actually arrive at your destination.
.
| Before Travel | Action | Effect |
| Shift sleep time | Gradually shift your sleep by 1-2 hours daily toward the destination’s time zone. | Eases transition and reduces the shock of sudden changes. |
The more you prepare ahead of time, the smoother the journey will be – Captain Emily Parker, Airline Pilot
Sync Your Sleep Patterns with Your Destination Time Zone While Flying
When you’re preparing for a long flight, it’s a great time to start adapting to your new time zone. You can set your watch and phone to match the next time zone and begin to adhere to it. If it’s nighttime at your destination, try to sleep during that time, even if it’s still daytime where you are
On the flight, movies, food, and drinks might keep you awake, but it’s important to manage your energy so you can adjust your sleep patterns to the new time zone. Previous tips like using the clock on your phone will help with aligning your body to the time changes ahead of time.
Combat Jet Lag with a Jet Lag Management App
To reduce jet lag quickly, one of the best ways is to download a jet-lag combatting app like Timeshifter. This app is a game-changer for frequent fliers and is highly recommended by Travel+Leisure. It helps you plan ahead for your trip, giving you guidance on how to adjust your sleep and time zone while minimizing the impact of jet lag. With a specific plan tailored to your journey, Timeshifter allows you to use mobile devices to track your progress and make adjustments. Whether it’s using the Clock App for reference, changing the time on your phone, or downloading this app, these options can maximize your ability to adjust and make your travel smoother.
Technology can be a pilot’s best friend when fighting jet lag. – Pilot Sarah B
Stay Hydrated: The Key to Beating Jet Lag
Stay hydrated before, during, and after your flight, but remember not to overdo it. Airplanes tend to have very dry air, which makes it important to drink enough water to feel better when you land. Staying hydrated helps you stay awake when needed and can also improve your sleep on the plane, especially if you manage the time and quantity of water you drink.
Be mindful not to drink too much, or you might end up waking up more often than you’d like. Avoid excessive coffee and alcohol as they act as diuretics, which will dehydrate you and impact your sleep quality.
I’ve seen the effects firsthand when I checked my sleep score using my Oura ring. It was a shock to see how alcohol ruined my sleep compared to nights I skipped drinking.
Also, if you’re preparing for a long flight to Ethiopia, it’s a good idea to keep these hydration tips in mind to avoid jet lag and stay alert.
| Hydration Tip | Action | Effect |
| Drink water in moderation | Hydrate throughout the flight, but avoid too much caffeine or alcohol. | Helps prevent dehydration and improves sleep quality. |
Hydration is the foundation of a successful flight. A well-hydrated body is a more resilient one. – Captain James Reynolds
Exercise During the Day to Fight Jet Lag (But Not Too Close to Bedtime)
When you land at your destination, the best thing you can do to help your brain update its circadian rhythm is exercise. Engaging in physical activity during daytime can boost your alertness and adrenaline, giving you an energizing effect. This will help you stay awake and active, preventing tiredness.
As the day progresses, the exercise also helps increase your melatonin levels, which are a sedative that aids in sleep at night. But remember, don’t exercise within 4 hours of going to bed, as it could impact your sleep quality. If you can, get natural light during your workout, as it helps your brain sync up with the new time zone.
Exercising right after you land or as soon as you get to the hotel is one of the best ways to prevent jet lag and force your body to adjust faster. Don’t let yourself make excuses — if you lay in bed, it’s game over for your efforts. This approach is essential for moving towards better sleep, especially when you land during the daytime.
Adjust Your Meal Times to Fit Your New Time Zone
To help reset your circadian rhythm, it’s important to eat at the normal times for your new time zone. Doing this can help your digestive system activate and slow down at the proper times, signaling to your body when it should be awake or rest.
This also clues your body in to the desired schedule. However, try to avoid eating heavy meals close to bedtime as it can affect your sleep and make it harder to adjust to your new time zone.
| Meal Timing | Action | Effect |
| Sync meals | Adjust meal times to match the destination’s time zone. | Helps align circadian rhythm and regulates digestion. |
.Get Outside: Natural Light Helps Reset Your Body Clock
It might sound simple or even archaic, but it’s important to go outside when you arrive at your destination. Sunlight and fresh air act as clues to your brain that it’s daytime, helping it wake up and adjust.
Even on a cloudy day, the ambient daylight can still be effective in signaling your body to adjust to the current time zone. Combine this with some light exercise for maximum effect, and you’ll feel more energized as you fight off jet lag.
The best way to reset your body clock is with the simplest tool: daylight.” – Dr. Lisa Hamilton, Travel Health Expert
Avoid Long Naps: The Best Strategy for Adjusting Quickly
When you’re trying to beat jet lag, it’s important to avoid long naps during the day. If you must nap, make sure to set an alarm and limit your sleep to an hour. Napping longer than this can ruin your sleep that night.
If you’ve just flown on a redeye and barely got any sleep, it’s okay to nap a bit longer, but be careful not to sleep your normal amount. This could clear out all the adenosine in your body, the compound that tells your brain you’re tired, making it harder to fall asleep or stay asleep at night.
Just remember, long naps might seem like a good idea, but they can cause more trouble than they solve.
| Napping Tip | Action | Effect |
| Short naps | Keep naps under 30 minutes. | Avoid disrupting your sleep schedule for the night. |
Melatonin: A Natural Aid for Adjusting to a New Time Zone
When you travel across multiple time zones, your body clock gets out of sync. To help your body adjust, you can take melatonin supplements about an hour prior to sleeping for the first couple of nights. This can give your body the signal to start producing melatonin hormones at the right time.
By supplementing with melatonin, you can encourage better sleep and help your body adjust more quickly to the new time zone. You can find melatonin on Amazon or at most drugstores. However, be cautious with sleeping pills as they may put you to sleep, but the sleep you get is of poor-quality and not restorative.
Instead, melatonin helps your body’s sleep quality and provides a natural way to reset your body rhythm. This method is a fantastic way to make the adjustment to your new schedule fast.
Limit Blue Light Exposure Before Bed to Improve Sleep Quality
[To improve sleep quality and combat jet lag, it’s important to stay away from blue light from devices like cell phones, TVs, or any screens for about 2-3 hours before going to bed. The circadian rhythm is sensitive to this disruptive light, and it can throw off your sleep schedule.
Not only does blue light affect your brain, but the stress and anxiety caused by constant device usage can increase mental stress and disturb your sleep. Avoiding these devices before bedtime will help your brain disconnect mentally from daily pressures.
If you do need to use your phone, consider using the yellow light feature and turning the brightness down to minimize the effect. This small adjustment will signal to your body that it’s time for nighttime and make it easier to fall asleep without that extra mental chatter.
| Blue Light Strategy | Action | Effect |
| Limit device use | Avoid screens 2-3 hours before sleep, or use a blue light filter. | Supports better sleep quality and easier adaptation to time zone changes. |
Extra Tips from Pilots on Managing Jet Lag Effe
ctively
When dealing with jet lag, one of the most effective strategies is purposefully carrying fatigue throughout the day. It may sound counter-productive, but sleeping less on the way to your destination can help you be tired enough to sleep through the night at your new destination.
For example, if you’re flying from Washington DC (EDT) to Japan (JST) for work, you might purposely sleep less on the plane to ensure you’re tired enough when you arrive. This way, you can sleep through the night without waking up, even though it may feel like you’re trying to sleep in the day.
Of course, this strategy needs to be extremely well-planned and should not be done on a consistent basis as it can negatively affect your health.
Another crucial tip is to avoid caffeine after noon and limit alcohol, as both can interfere with your sleep and cause you to wake up in the middle of the night. Additionally, it’s important to stick to a planned schedule, aiming to target your intended sleeping hours even if they happen to be during your normal daytime.
This fatigue management strategy, though effective for jet lag recovery, is best used when absolutely necessary, especially when you have meetings or work that require you to be alert during the night.
Sometimes, pushing through the tiredness is the key to resetting your body’s clock.– Captain Michael L.
What to Do If Jet Lag Just Won’t Go Away
Jet lag affects everyone differently, and there are many factors that play a role, like genetics, stress levels, age, and direction of travel. It’s normal for some people to feel the effects longer than others, as it can take time to adjust your circadian rhythm.
Usually, it takes 1-2 hours a day to fully adjust, but if you’re traveling to the other side of the world, it could take a full week for your body to catch up to the new time zone. Our bodies are great, but they’re not perfect, so it’s important to respect them and be patient.
Sometimes, despite trying everything, the impact of jet lag still lingers. Just remember, sleep quality and adjustment will improve with time and consistency.
Managing Jet Lag with Light Exposure
One of the most effective ways to adjust to a new time zone is by controlling your exposure to light. Light is one of the strongest cues that helps reset your body’s circadian rhythm. When you arrive at your destination, try to get outside during daylight hours, even if the weather isn’t ideal.
This will signal to your body that it’s time to wake up and stay active. If you arrive at night, try to avoid bright artificial light, especially blue light from screens, which can interfere with melatonin production and make it harder to fall asleep.
Strategic exposure to light at the right times can significantly accelerate your body’s adaptation to the new time zone and help you recover faster from jet lag.
Meal Timing: A Key Component in Beating Jet Lag
Your body’s internal clock is heavily influenced by when you eat. To help your body adjust more quickly to a new time zone, try to align your meal times with the schedule at your destination. This can signal to your body when it’s time to be awake, active, and when it should prepare for rest.
If you’re traveling east, aim to have a lighter dinner a bit earlier than usual and avoid large meals close to bedtime. For westward travel, try eating dinner later to sync your body to the new time zone. Consistent meal timing, combined with proper hydration, will further help your circadian rhythm stay on track and reduce the impact of jet lag.
How Exercise Helps Your Body Adjust to New Time Zones
Getting moving as soon as you arrive can make a world of difference in how you adjust to a new time zone. Regular physical activity not only helps improve your mood and energy levels but also plays a crucial role in regulating your body’s internal clock
. Aim for moderate exercise like a brisk walk or a light jog during daylight hours at your destination. This can help your body adjust and improve your sleep quality, ensuring you don’t wake up in the middle of the night feeling restless.
However, avoid heavy exercise close to bedtime, as this could disrupt your ability to sleep soundly. The key is balancing physical activity and rest to keep your body in sync with its new time zone.
Staying active is the key to staying alert and adjusting quickly.” – Captain Julia Green
Maintain a Consistent Sleep Routine While Traveling
Establishing a consistent sleep routine, even when traveling, is crucial to managing jet lag. If possible, try to avoid napping for long periods during the day, as it may interfere with your ability to fall asleep at night. If you do need a nap, keep it short—about 20-30 minutes—so you don’t disrupt your sleep rhythm.
When you do sleep, aim to sleep in a dark, quiet environment to help promote the natural production of melatonin. This sleep consistency is key in minimizing the severity of jet lag and ensuring that your body adjusts as smoothly as possible to the new time zone.
Frequently asked questions
What exactly is jet lag?
Jet lag happens when your internal body clock is misaligned with the local time zone after traveling across multiple time zones, leading to symptoms like fatigue, headaches, and difficulty sleeping.
Why do pilots get jet lag?
Pilots often fly through various time zones, disrupting their circadian rhythm. Despite their experience, they still face jet lag, but they use techniques to adapt quickly and minimize its effects.
How can I prepare for jet lag before my trip?
You can adjust your sleep schedule in advance to match the time zone of your destination, gradually shifting your sleep to make the transition smoother upon arrival.
Does staying hydrated help reduce jet lag?
Yes, staying hydrated during the flight is crucial to avoid dehydration, which worsens jet lag. However, avoid excess caffeine and alcohol, as they can dehydrate you.
How does exercise help with jet lag?
Exercising during the day boosts your energy levels and helps reset your circadian rhythm. However, avoid vigorous workouts within four hours of bedtime to ensure quality sleep.
How does light exposure impact jet lag?
Exposure to natural light during the day and avoiding bright artificial light at night helps reset your body’s internal clock, speeding up the adjustment to a new time zone.
Is melatonin effective for jet lag?
Melatonin can help regulate your sleep cycle and make it easier to adjust to new time zones. Taking it an hour before bedtime for a few nights can improve sleep quality.
How do long naps affect jet lag?
Extended naps can disrupt your ability to fall asleep at night.. It’s best to limit naps to 20-30 minutes to avoid disrupting your nighttime sleep schedule and aid your adjustment.
Should I avoid blue light before going to bed?
Yes, avoiding screens like phones and TVs 2-3 hours before bed is important. Blue light messes with melatonin production, making it harder for your body to fall asleep and worsening jet lag.
How long does jet lag last?
The duration of jet lag depends on the number of time zones crossed and individual factors. On average, it takes about one to two days to adjust for each time zone change.
Conclusion
In conclusion, while jet lag is a common obstacle for frequent travelers, particularly those crossing multiple time zones, there are various strategies pilots and seasoned travelers use to alleviate its effects and adjust more swiftly. Techniques such as adjusting your sleep schedule in advance, managing light exposure, staying hydrated, and exercising can help your body sync up faster. Although there isn’t a universal solution, combining these methods can significantly reduce jet lag and keep you energized and focused. Patience and consistency are essential, and with the right approach, you can help your body adapt more quickly and make your travels smoother and more enjoyable.
Stephanie Kiley, founder of PilotXplore, is a commercial pilot and Doctor of Education based in Connecticut. I shares expert aviation insights, travel tips, and airline reviews, making air travel easier for all. Passionate about flying and learning, she loves exploring new destinations and simplifying aviation for travelers.