Jet lag is a temporary condition that occurs when the body’s internal clock, or circadian rhythm, becomes misaligned with the time zone of a new destination. Treating jet lag effectively requires a mix of behavior changes, environment adjustments, and sometimes medication. Symptoms usually fade on their own in a few days, but acting early can shorten recovery and improve comfort for travellers.
The goal of treatment of jet lag is to help the body’s clock sync up with the new local time as quickly as possible. Treatment depends on factors like how many time zones you cross, which way you travel, and your natural sleep pattern (whether you are a morning or evening person).
Pre-Travel Preparations
Treatment of jet lag starts before you leave. You can help your body adjust to the new time zone ahead of time to reduce symptoms when you arrive.
First, try shifting your sleep schedule by 30 to 60 minutes each day for several days before travel. If you travel east, go to bed and wake up earlier. If you travel west, go to bed and wake up later.
Next, adjust your meal times to match the new time zone. For example, if flying from London to Tokyo, start eating lunch and dinner earlier in the days before your flight.
Finally, make sure you get enough sleep before the trip. Starting travel tired will make jet lag worse and harder to beat.
Strategic Light Exposure
Light is the strongest signal that controls your body clock. Managing when you get light can help your body adjust faster.
If you travel east (for example, from New York to Paris), try to get bright light in the morning. This helps move your clock earlier to fit the new time.
If you travel west (like from Johannesburg to São Paulo), get light in the evening to delay your clock and adjust to later times.
Also, avoid light at the wrong times. For example, wear sunglasses or avoid screens before bed so light does not block melatonin, the sleep hormone.
Some people use light therapy boxes that shine controlled light at certain times. These help especially in winter or places with little daylight. Athletes or busy professionals often find these useful.
Sleep Hygiene Practices
Good sleep habits help improve your rest and speed up recovery during the first days in a new time zone.
Try to keep a regular schedule by going to bed and waking at the same time every day, even on weekends.
Limit screen use before bed, since phones and tablets give off blue light that lowers melatonin. Avoid these devices for at least an hour before sleeping.
Make your bedroom cool, dark, and quiet. Blackout curtains, eye masks, or white noise machines can help create the right environment.
Avoid caffeine, nicotine, and alcohol close to bedtime. These drinks interfere with sleep quality.
Melatonin Supplementation
Melatonin is a hormone your body makes to control sleep and wake cycles. Taking melatonin supplements can help reset your internal clock faster. It is one of the best studied and most effective ways to treat jet lag.
Timing matters a lot. For eastward travel, take melatonin in the early evening (local time) for several days after you arrive. This helps move your body clock earlier. For westward travel, take melatonin later in the evening to delay sleep.
A low dose between 0.5 and 3 mg usually works well. Higher doses don’t work better and may cause grogginess the next day.
Melatonin is safe for short-term use in adults and older children. However, people with epilepsy, diabetes, or those on blood pressure medicine should ask a doctor before using it.
Short-Term Use of Medication
Sometimes, travellers who must perform well right away (like pilots, athletes, or diplomats) may need short-term sleep aids. Use medication only under doctor supervision.
Prescription sleep medicines like zolpidem or temazepam can help you sleep but carry risks like dependence or morning drowsiness.
Over-the-counter drugs such as diphenhydramine cause sleepiness but can leave you feeling groggy and dry-mouthed.
Caffeine is not a medicine but can boost alertness during the day. Avoid caffeine late to prevent trouble sleeping.
Medication should never replace good habits but may help as a short-term aid.
Physical Activity and Hydration
Moving your body after you arrive can raise your energy and help reset your clock. Walking outside in sunlight gives your body good light signals and helps your mood and digestion.
Drinking enough water is also very important. Flying dries you out and makes tiredness, headaches, and focus problems worse.
Drink plenty of water before, during, and after your flight. Avoid too much alcohol and caffeine. Eat light, healthy meals.
Even mild dehydration can make jet lag symptoms worse, especially for older adults or those with health problems.
Tailored Strategies for Frequent Travellers
People who travel often across time zones—such as executives, athletes, or flight crews—can benefit from a personal plan to manage their body clock.
This may include:
- Gradually shifting sleep and activity before travel (chronotherapy)
- Careful timing of melatonin and light exposure
- Using travel apps like Timeshifter that create custom jet lag plans
- Monitoring health and performance after travel
Consulting a sleep expert or sports doctor can help create the best plan for your needs.
Final Thoughts
Treatment of jet lag is key for modern travellers. By preparing before travel, managing light exposure, using melatonin wisely, and keeping good sleep habits, you can reduce symptoms and recover faster. Medications may help short-term but should not replace healthy habits.
Frequent travellers should think about long-term ways to protect their body clock and avoid lasting sleep problems. In the next section, we will look at complications from severe or long-lasting jet lag.
