Jetlag? Here’s how to let your internal clock fly along smoothly

Jet lag occurs when your internal body clock is no longer in sync with the local time at your destination

Jetlag… that annoying mix of fatigue, sleeplessness, and the sensation that your body is living in a different time zone than your head. Jet lag doesn’t have to ruin your trip if you prepare well. By adjusting your rhythm a few days in advance, using daylight strategically, and bringing the right gear, you can prevent the worst effects of jet lag and recover from your flight more quickly.

Jet lag occurs when your internal body clock is no longer in sync with the local time at your destination. This biological system is mainly influenced by light exposure and eating patterns, and it needs time to adjust to a new time zone. The rule is: your body needs about one day to recover per time zone you cross. Traveling from Amsterdam to New York? Expect about six days to fully adjust. Flying from Amsterdam to Melbourne? Your body will need about eight days to completely adapt to the new time zone.

Start at home: adjust your sleep rhythm

This gradual shift helps your body get used to the new schedule in advance, making the transition feel less abrupt.

For eastbound destinations (such as Asia):

• Start going to bed an hour earlier each night, 3 to 4 days before departure

• Also get up an hour earlier each morning

• Seek out morning light

  
  

For westbound destinations (such as America):

• Go to bed an hour later each day

• Also wake up an hour later

• Avoid bright light early in the morning

  
  

Use light strategically

Light is your most powerful weapon against jet lag. It directly influences the production of melatonin, your natural sleep hormone. For eastbound travel, seek out morning light in the days before departure. This helps shift your body clock forward. For westbound travel, extend your evening light exposure. This delays your internal clock. You may want to invest in a light therapy lamp at home. Just half an hour of light at the right time can work wonders.

Adjust your eating schedule

Before you travel, start eating according to the schedule of your destination. Calculate what time meals will be there and gradually shift your main meals toward those times. Eat light, healthy meals; heavy food makes adjusting more difficult. Avoid alcohol and caffeine in the days before departure. Remember: caffeine hides in more products than you might think, such as tea, cola, headache medication, certain chewing gums, and chocolate!

In-flight gear

A good night’s rest on the plane starts with the right equipment: sleep mask, headphones or noise-cancelling earplugs, a neck pillow, cozy (compression) socks to keep your feet warm, an extra cushion to support your lower back, and maybe even a blanket.

Timing

Don’t force yourself to sleep during early morning flights—use the time to read or work. For flights departing late at night: try to sleep as soon as the plane reaches cruising altitude. Flying west? Stay awake during the flight and go to bed at your normal local bedtime once you arrive. Flying east? A bit of sleep on the plane can help, especially on overnight flights.

Consider melatonin

Ask your doctor if melatonin is right for you. Melatonin can help regulate your sleep-wake rhythm, but timing and dosage are crucial for effectiveness. Take melatonin about two hours before your target bedtime at your destination. Only start taking it once you arrive, not during the flight, so it helps your body sync to the new time zone.

The first day at your destination is decisive

Get outside and seek natural daylight right away. This is the most important tip I can give you! Take a short walk, but avoid intense exercise. If you absolutely must nap because you can’t stay awake, limit it to a maximum of 30 minutes. Eat according to local mealtimes. Drink plenty of water and avoid alcohol for the first few days.

If you’re traveling for less than three days, consider sticking to your home time zone. This prevents your body from trying to adjust for too short a stay.

Jet lag is partly psychological. Travel with a positive mindset and accept that the first days may be a little tougher physically and mentally. Stress makes jet lag worse, so stay relaxed and patient with yourself.

Remember: every body reacts differently, so experiment with these tips to discover what works best for you.