Getting Over Jet Lag: Our 6 Steps Comprehensive Guide


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Many of us enjoy traveling, but what if it’s a long trip to a country with a different time zone? Adjusting to a different time zone can be challenging and can often take a day or more. Which can lead to day waste and disrupt sleep patterns or other symptoms like headaches and nausea. 

Fortunately, there are several ways to overcome jet lag symptoms and help the body adjust to a new time zone. Therefore, today we will share some of the most effective ways to get over jet lag and enjoy your trip.

What is Jet Lag?

Before we dive into the 6 steps to getting over jet lag, let’s find out what jet lag is. Jet lag is a common condition that occurs when your body’s internal clock, also known as the circadian rhythm is disrupted. The circadian rhythm regulates several physiological processes such as:

  • Sleep

  • Digestion

  • Body temperature

This means that when you travel across different time zones, your circadian rhythm gets out of sync with local time. As a result, your body may feel various symptoms, commonly referred to as “jet-lag”.

Jet lag symptoms depend on several factors, including the number of time zones crossed, the direction of travel and individual sensitivity. Jet lag symptoms include:

  • Sleeping difficulties

  • Daytime exhaustion

  • Headaches

  • Poor concentration

  • Upset stomach, nausea and indigestion

So, if you are traveling for business or pleasure, it is essential to prepare to overcome jet lag symptoms in order to make the most of your time.

6 Tips to get Over Jet Lag

1. Manage Your Sleep schedule

The first and most effective step to relieve jet lag symptoms is to adjust your sleep schedule before traveling. For example, if you are traveling east, try to go to bed and wake up earlier than usual. However, if you are traveling west, try to go to bed and wake up later. This will help you to gradually shift your circadian rhythm and minimize disruption when arriving at your destination.

2. Stay Hydrated

Water is life! Therefore, drink enough water and keep your body hydrated. Because dehydration can exacerbate jet lag symptoms and make you tired. Additionally, avoid alcohol and caffeine, which dehydrate you and affect your sleep.

3. Get Natural Sunlight

Natural sunlight can regulate your circadian rhythm and ease jet lag symptoms. For example, if you arrive at your destination during the daytime, try to spend some time outside in the sun. Even a short walk can help you adjust to local time and feel more awake.

4. Use sleep aids

If you are having trouble sleeping, you may want to consider sleep aids like melatonin. Melatonin is a hormone that regulates sleep and wake cycles. It is available over the counter and can help some people adjust to a new time zone. However, it is essential to talk to your doctor before using sleep aids, as they can interact with other medications or have side effects.

5. Stay Active

Another effective way to get over jet lag is to exercise regularly. Try to exercise during the day, even if it’s just a short walk or stretching. Avoid intense exercise before bed, as it can make it harder to fall asleep.

6. Take naps

Lastly, if you are feeling tired during the day, consider taking a short nap. This will help you stay more alert and maintain your focus. However, it’s essential to nap wisely to avoid disrupting your nighttime sleep. Try to nap for no longer than 15-30 minutes and avoid napping late in the day.

Treatment of Jet lag

Unfortunately, jet lag cannot be permanently treated. However, to ease jet lag symptoms, you can consult your doctor and get an individual recommendation. As a result, he or she may provide guidance on the optimal use of melatonin supplements to regulate your sleep.

how long does it take?

Jet lag symptoms last depending on the number of time zones you travel through. As a general guideline, an individual requires a day to adjust for each time zone they cross. However, in some cases, jet lag symptoms can last up to 5 days.


Jet lag has the potential to hamper any trip far away. However, now you know at least 6 steps to minimize its effects. Remember to adjust your sleep schedule, stay hydrated, get sunlight, use sleep aids, stay active and nap wisely.

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