How to survive a Jet Lag

How to survive a Jet Lag

Jet lag is a common problem that travelers face when crossing multiple time zones. It is caused by a disruption in the body's natural circadian rhythm, which regulates sleep and other bodily functions. It causes fatigue, insomnia, mood swings, and many other symptoms. 

Tips to survive Jet Lag:

Here are some tips which may help you to survive Jet Lag:

1. Adjust your sleep schedule before your trip:

Try to gradually shift your sleep schedule a few days before your trip. If you're traveling east, start going to bed and waking up earlier; if you're traveling west, go to bed one hour later than usual.

2. Stay hydrated:

Drink plenty of water before, during, and after your flight to stay hydrated. Dehydration can exacerbate jet lag symptoms.

3. Get sunlight:

Exposure to sunlight can help regulate your circadian rhythm, so try to spend time outside during the day.

4. Avoid alcohol and caffeine:

Both alcohol and caffeine can disrupt your sleep and make jet lag symptoms worse. Avoid them during your flight and in the days following your arrival.

5. Take short naps:

If you're feeling tired during the day, take short naps (20-30 minutes) to help you feel more alert. Avoid long naps, as they can make it harder to sleep at night.

6. Adjust to local time:

As soon as you arrive at your destination, try to adjust to the local time as quickly as possible. Eat meals at the appropriate local time, and try to stay awake until bedtime.

7. Consider using melatonin:

Melatonin is a hormone that regulates sleep and taking a small dose (0.5-5 mg) before bed can help reset your circadian rhythm. However, it's important to talk to your doctor before taking melatonin, especially if you're taking other medications.

Natural Remedies to Survive a Jet Lag:

There are several natural remedies that can help alleviate jet lag symptoms:

Herbal remedies:

Certain herbs, such as valerian root, passionflower, and chamomile, have been shown to have a calming effect and can help improve sleep quality. You can find these herbs in tea form or as supplements.


Essential oils such as lavender, peppermint, and eucalyptus can help promote relaxation and relieve stress. Try diffusing these oils in your hotel room or using them in a bath before bed.


Stimulating certain pressure points in the body can help alleviate jet lag symptoms. Try massaging the webbing between your thumb and index finger, or the point between your eyebrows.


Engaging in light exercises, such as a walk or yoga, can help reduce stress and promote relaxation.

How to Prevent Jet Lag?

Preventing jet lag is not always possible, but there are some steps you can take to minimize its effects:

  • Try to choose a flight that arrives at your destination in the early evening. This will give you time to settle in, have dinner, and go to bed at a reasonable time.
  • As mentioned earlier, try to gradually shift your sleep schedule a few days before your trip.
  • Stretch your legs and move around during your flight to prevent stiffness and reduce the risk of blood clots.

Remember that everyone's body responds differently to jet lag, so be patient and give yourself time to adjust. With these tips, you should be able to minimize the effects of jet lag and enjoy your trip.