Intro

Summer’s in full swing — and with it comes long-haul flights, new time zones… and messed-up sleep.

Maybe you’ve just flown east to Bali for a wellness retreat, or west to L.A. for a quick trip with friends — either way, your body clock is lagging behind.

If you’ve ever landed somewhere and found yourself wide awake at 3 a.m. or crashing by 5 p.m., you already know the feeling. That’s jet lag — and it can seriously mess with your energy, focus, and mood.

Let’s break down why it happens — and how you can actually fight it.

What Is Jet Lag and Why Does It Happen?

Jet lag occurs when your internal body clock (circadian rhythm) is out of sync with the local time at your destination.

You feel tired when it’s light out, or wide awake when everyone’s asleep.
The greater the time difference, the more intense the symptoms — especially if you're crossing 3+ time zones.

Flying east (e.g. NYC → Paris) is tougher — you’re expected to sleep earlier than your body is used to, which often means lying awake at 2 a.m. wondering why you’re not tired.

Flying west (e.g. London → LA) usually feels easier — delaying sleep is more natural for most people. But it can still leave you crashing mid-afternoon or waking up too early.

Your body can only adjust by around 1 hour per day — so if you’ve crossed 6+ time zones, jet lag is almost guaranteed unless you help your system catch up.

Why Jet Lag Hits So Hard

1. Melatonin Disruption
Your body produces melatonin, the hormone that helps signal it’s time to sleep, based on darkness.When you suddenly land in a new time zone, your brain still follows your old one — producing melatonin too early or too late, making it hard to fall asleep when you should.

2. Light Exposure at the Wrong Time
Light is the most powerful tool for resetting your internal clock — but only when timed right. Too much sunlight (or screen time) at the wrong time can delay your body’s adjustment.

3. Sleep Debt from Travel
Most of us arrive tired. Poor sleep before departure, noisy flights, early wakeups… it all adds up. And the more tired you are, the harder it is for your body to adapt quickly.

How to Fight Jet Lag (Backed by Science)

1. Prepare Before You Fly

If possible, start shifting your sleep and wake times by 1–2 hours in the days before your trip.

Flying east? Go to bed earlier.
Flying west? Stay up later.
If you can’t, don’t stress — just focus on adjusting once you land.

2. During the Flight

Start syncing with your destination while you’re in the air.
That means eating, sleeping, and moving according to the time zone you're flying to — not the one you're leaving.

This helps your body begin the adjustment process before you even land.
- Hydrate constantly — plane air is dry
- Avoid alcohol and heavy meals
- Use an eye mask and mouth tape to support sleep
- Try not to nap unless it’s the first half of your flight and aligns with your destination night schedule

3. Use Light the Right Way

Light is your body’s strongest tool for syncing to a new time zone — but timing is everything.

For eastward travel (e.g. NYC → Paris), aim to get bright light in the morning to shift your rhythm earlier. As the day goes on, start dimming your light exposure, especially in the evening, to help your body wind down faster.

For westward travel (e.g. London → LA), light in the evening can be helpful — it keeps you alert longer and delays the onset of sleepiness until it’s closer to your new bedtime.

As a rule of thumb:
- Morning sunlight = always helpful
- Evening light = depends on direction — avoid it if flying east, embrace it (within reason) if flying west

Try to get at least 30 minutes of outdoor light daily — it’s one of the most effective ways to reset your internal clock.

4. Ground Yourself When You Land

Once you arrive, spend time outside in your new environment — barefoot if possible.
Some research suggests that physical contact with natural surfaces (like grass or sand) may help rebalance your nervous system and align your body’s electrical activity with the Earth’s — which can support circadian rhythm adjustment.

It’s a low-effort way to help your system recognize it's in a new time zone.

5. Understand Melatonin (and Use With Caution)

Melatonin helps your body initiate sleep.

When you land in a new time zone, your internal melatonin production may be off —making it harder to fall asleep when you’re supposed to.You can consider short-term melatonin supplements, especially when flying east. If you do, time it carefully:

- 0.5–3mg, taken 1–2 hours before your new bedtime

But don’t overdo it — it’s best used temporarily and with intention.

And as always, consult your doctor before using melatonin if you have questions or underlying health conditions.

6. On the Ground / In the Destination

Napping Smart

Once you arrive, it’s tempting to knock out for hours — but that can throw off your nighttime sleep even more. If you really need to rest, keep naps brief (under 20 minutes) and try to do them early in the day. That way, you support your body’s adjustment instead of slowing it down.

Physical Activity
Getting your body moving after a long flight can help reset your internal rhythm. Light exercise — like walking, stretching, or low-impact movement — is best done in the morning to reinforce local time. Save intense workouts for later in your trip, especially if you’ve traveled east and are already struggling to wind down in the evenings.

Prioritise Quality Sleep
Even if you can’t get a full 8 hours, quality matters more than quantity when adjusting.

- Start with screens off at least an hour before bed
- Create a dark, cool, quiet space with blackout blinds or a sleep mask
- Breathe through your nose (mouth taping helps)
- Keep a consistent wind-down ritual, even if it’s just 10 minutes — your body craves routine. 

Recap: How to Outsmart Jet Lag

- 1 hour/day = your natural adjustment speed
- Flying east is harder than west
- Melatonin can help — if timed right
- Light is your strongest tool — use it well
- Grounding helps your system reset after landing
- Hydrate and sleep in sync with local time
- Prioritize quality rest, even if you can’t get quantity

Jet lag doesn’t have to wreck your trip.

With just a few smart habits, you can adjust faster, sleep better, and feel more like yourself — no matter where you land.