Jet lag no more: How to adjust quickly to any time zone

Jet lag is a combination of fatigue and other symptoms that occurs when your body’s internal clock (also known as your circadian rhythm) is out of sync with the local time at your travel destination. It commonly happens when you travel rapidly across multiple time zones, such as during long-haul flights. In addition to sleep disturbance, jet lag symptoms include fatigue, digestive issues, memory lapses, mood swings, irritability and apathy.

The more time zones you cross, the longer your body may take to adjust, though this varies by person. There is no cure for it, but its effects can be reduced with careful planning and the following tips and tricks.

1. Start adjusting before you fly

Begin adjusting your internal clock a few days before departure. If you are flying east, go to bed and wake up earlier. And if you are flying west, stay up and wake up later.

2. Pick the right flight timing

Choose a flight that lands in the late afternoon or early evening at your destination. This makes it easier to stay awake until local bedtime and helps you reset your rhythm on day one.

3. Set your watch to destination time

As soon as you board the plane, change your devices and mindset to the time zone you’re flying to. It’s a small mental trick that makes a big difference.

4. Avoid caffeine and alcohol

Dehydration worsens jet lag, so drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine, which can disrupt your sleep even further. Stick to water or herbal tea to support your body’s natural adjustment.

5. Get plenty of natural light

Sunlight is your best ally in resetting your body clock. Spend time outside, especially in the morning or early afternoon, to help your brain realize it’s time to be awake.

6. Avoid naps on arrival

Even if you're exhausted, try to stay awake until the local bedtime, then get a full night’s sleep. Resist the urge to nap in the afternoon. If you fail to do so, keep your rest periods to less than 30 minutes.

7. Eat at local times

Try to eat meals based on your destination's schedule as soon as possible. This helps your digestion adjust, which in turn signals your body to shift into the new rhythm.

8. Move around during the flight

Get up, stretch, and walk the aisles regularly. This improves circulation and helps reduce fatigue upon landing.

9. Consider melatonin

If needed, melatonin supplements can help you fall asleep at your destination’s bedtime. However, always consult a doctor first.

10. Keep stress away

One of the best ways to recover from jet lag faster? Don’t stress about it. Your body is incredibly adaptable, it just needs a little time. Be patient and don’t over-schedule your first day. You can find more useful tips for stress-free traveling HERE.

And when you'll be flying back, don't forget to book a GoOpti airport transfer in advance for a smooth, on-time ride to your home.