Skip to main content

Get a jump on jet lag symptoms

Travel can make you feel exhausted and out of sync. Learn the ins and outs of jet lag, including some ways to help manage it.

Published: February 22, 2024 |8 minute read

Written by: Deanna Pai

Woman looks happily out the window of an airplane.

Maybe you’ve been planning a vacation for weeks — booking hotels, scheduling tours and picking out that perfect outfit — or maybe you’re simply jetting off for business, not pleasure, and your suits are prepped and ready. One thing you can’t pack, however, is an energy boost. If you’re traveling far, you may face the time zone tug-of-war known as jet lag.

Jet lag is the disjointed feeling you can get when you cross time zones and your body is on a different clock from your destination.1 You might feel half asleep at dinner and wide awake in the middle of the night. On a business trip, it might mean sleepwalking through an important presentation you’re giving.

The good news is you can plan for jet lag. Strategic tweaks to your routine and a few products in your bag can help make adjusting to a new destination a lot easier.

In this article:

What is jet lag?

Mastering jet lag starts with understanding something called the circadian rhythm.

“The circadian rhythm follows a 24-hour cycle that regulates our sleep and wake times,” says Shelby Harris, Psy.D., a licensed clinical psychologist and professor at Albert Einstein College of Medicine in New York City who specializes in behavioral sleep medicine.2

Circadian rhythms are part of the body’s internal clock. They mostly take cues from cycles of daytime and nighttime. Circadian rhythms guide important processes in the body, including sleepiness, alertness, appetite and body temperature.3 Traveling through time zones can throw these cycles off.

“When we experience jet lag, we’re confusing the body’s clock,” says Jade Wu, Ph.D., a board-certified behavioral sleep medicine specialist and researcher at Duke University School of Medicine.4 During jet lag, eyes see light at different parts of the circadian cycle, the body is active when it’s usually resting and mealtimes are off.5 “These are all clues the body is getting,” she says.

Jet lag symptoms

Daytime fatigue and insomnia at night are just the tip of the jet lag iceberg. “There’s a circadian rhythm to every single process in our body, including metabolism, blood pressure and hormone fluctuations,” says Dr. Wu.

Some common jet lag symptoms include the following:

  • Sleep problems and fatigue. You may have trouble falling asleep, difficulty waking up and extreme tiredness during the day.6 In a nutshell, you’re still operating on the schedule of your last location.
  • Digestive issues.7 “If you’re experiencing jet lag, you may very well have GI issues like upset stomach, constipation, feeling nauseous or having heartburn,” says Dr. Wu. “It’s because your body is having to operate at a time when it’s not used to operating.”
  • Irritability. Jet lag can cause you to feel irritated or cranky.8
  • Impaired thinking. You may also find it’s hard to concentrate or focus.9

How long does jet lag last?

The severity of jet lag is different depending on which direction you’re traveling. If you’re flying west — say, from New York to Los Angeles — the symptoms tend to be milder, explains Dr. Wu.10

That means the adjustment times differ, too. Research has found that if you’re traveling east, it’ll generally take about one day for your natural circadian rhythm to acclimate for each time zone you crossed. If you’ve traveled west, it typically takes about one day for each 1.5 time zones.11

Here’s an example. If you’re traveling from New York to San Francisco (three time zones), it takes about two days to adjust. On the eastbound return trip, that’s more like three days.

That said, other factors can affect recovery time. “Older adults, people with underlying health conditions and sleep-deprived people tend to experience more severe jet lag,” says Dr. Harris.

How to get over jet lag

The term jet lag first appeared in print around 1965, meaning efforts to find relief support have a head start of many decades. Coping strategies fall into two categories: practices and products.

Some practices include the following:

  • Getting some sunlight. Try using light to your advantage: “Once at your destination, spend time outside in natural sunlight to help regulate your circadian rhythm,” says Dr. Harris.
  • Sleeping in darkness. That goes for the opposite, too. “At night in your new local time zone, you’ll want to have as little light exposure as possible,” says Dr. Wu. She also recommends avoiding blue-light-emitting devices, so put down your tablet or laptop a few hours before going to bed.
  • Taking naps. Another natural way to help get over jet lag is to use naps wisely. If your energy is flagging during the day, resist the urge to zonk out for a few hours. Instead, try a short nap (think 20 minutes) “just to take the edge off the sleepiness,” Dr. Wu says. “Then try to stay up until your local time’s regular bedtime.”

Strategies that use products include the following:

  • Light and sound blockers. Try using ear plugs and eye masks to tune out your surroundings, especially if you’re staying somewhere noisy.
  • Sleep aids. If you need a little extra help, consult your health care provider about taking melatonin. Melatonin is a hormone produced by the brain in response to darkness, so taking it in supplement form can help you get to sleep and get the timing of your circadian rhythm back on track.* 

How to avoid jet lag

“There is no way to avoid jet lag completely,” says Dr. Harris. “But there are a number of things people can do to help minimize its effects.”

One way is to shift your sleep and wake times before you leave for your trip.12  Dr. Wu recommends doing this about one week in advance. If you’re westbound, “let yourself start sleeping later into the morning and going to bed later, if you can swing that kind of schedule shift,” she says.

Going eastward is slightly more challenging because it requires waking up earlier and going to bed earlier. “Start moving the wake time first,” Dr. Wu adds. Then you can start going to bed earlier, too. Melatonin can help here if needed, but consult a health care provider first. “Taking melatonin leading up to a trip at the correct time will start to shift your internal clock even before you travel,” she says.

The exception, however, is if you are taking a short trip. “If you’re only traveling for one to three days, it’s best to try sticking to your normal sleep and wake times as much as possible,” says Dr. Harris. By the time you get past your jet lag, you may already be heading home.

There are also several things you can do on the plane ride itself to keep yourself comfortable and your body from experiencing as few disruptions as possible. If it is currently nighttime at your destination, try to sleep on the plane. If it is currently daytime at your destination while you’re on your flight, resist the urge to sleep.13

And drink plenty of water before, during and after your flight, because dehydration can make jet lag worse. Similarly, it’s best to avoid caffeine and alcohol unless you’re drinking coffee to help you stay awake at appropriate times.14

“The body is very resilient,” says Dr. Wu. “Jet lag doesn’t mean you’re doing permanent damage to your health. And it doesn’t mean you can’t have fun when you’re on vacation.” So try to relax and enjoy the ride.

This content is for informational purposes only and is not medical advice. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.