Jet Lag: Symptoms, Causes, and How to Recover Faster

Flying across time zones can be exciting, but it often comes with an unwelcome side effect: jet lag. After a long flight, you might find yourself wide awake when it's midnight at your destination or struggling to stay focused when you need to be alert.

Jet lag can make it harder to enjoy a vacation or perform well on a business trip. In fact, one survey shows that 68% of frequent travelers experience jet lag symptoms regularly. While jet lag happens to almost everyone who travels across time zones, there are practical ways to manage and recover from it.

What is jet lag?

Jet lag is a temporary sleep disorder that happens when your internal clock gets out of sync with your new time zone. Your body has a built-in clock, called your circadian rhythm, that tells you when to sleep and when to be awake based on cues like light and darkness.

When you fly across multiple time zones quickly, your internal clock can't keep up. For example, if you fly from New York to London, you might arrive at 6 PM London time feeling ready to have dinner and explore. But your body is still running on New York time, where it's only 1 PM right after lunch. This mismatch between your body's perception of time and the actual time causes jet lag.

Jet lag typically becomes noticeable after crossing three or more time zones. Unlike regular travel fatigue that goes away after a good night's sleep, jet lag can stick around for several days while your body adjusts to the new schedule.

Also Read: Why Sleep is Important for Your Health

Why does jet lag happen?

Your circadian rhythm evolved over thousands of years to match the natural cycle of day and night. Before airplanes, humans never moved across time zones quickly enough to disrupt this internal clock.

Today, you can fly halfway around the world in less than 24 hours, but your body's internal clock still moves at the same slow pace it always has. It takes time for your brain to recognize the new light and dark patterns and reset your sleep-wake cycle accordingly. 

Melatonin, a hormone released at night, plays a key role in telling your body when to sleep. Rapid time zone changes disrupt melatonin release, leaving your body uncertain about when it should rest or stay awake.

What are the symptoms of jet lag?

Jet lag affects people differently depending on how far you've traveled, but there are some common signs to watch for:

Sleep problems:

• Having trouble falling asleep at your new bedtime

• Waking up way too early or way too late

• Sleep that feels light or gets interrupted frequently

• Feeling sleepy at weird times during the day

How you feel during the day:

• Being more tired than usual 

• Having trouble concentrating or thinking clearly

• Getting headaches 

• Feeling cranky or having mood swings

Physical symptoms:

• Digestive issues like constipation, diarrhea, or loss of appetite

• General aches and feeling run down or slightly ill

• Being more sensitive to stress

Some people bounce back within a day or two, while others might feel off for nearly a week. It usually depends on how many time zones you crossed and how well your body handles the change.

Also Read: This Common Habit Makes Insomnia Worse

What causes jet lag?

Jet lag happens because your internal clock gets confused when you change time zones quickly. Several things can make it worse for some people:

• How many time zones you cross: The more zones you fly through, the more out of sync you'll feel.

• Which direction you're flying: Most people find flying east harder than flying west. When you fly east, you have to go to bed earlier than your body wants to, which is tougher than staying up later.

• Red-eye flights vs. daytime flights: Red-eye flights can make jet lag worse because they go against your body's natural sleep time during travel, plus you usually arrive sleep-deprived.

• Light exposure: Your body uses light to figure out what time it is. Getting bright light at the wrong times can make it take longer to adjust.

• Flight conditions: Things like dry air, cramped seats, and cabin pressure can make you feel worse overall.

• How well you sleep while traveling: If you can't sleep on the plane or you're stressed about your trip, jet lag might hit harder.

• Your age and health: Older travelers and people with sleep disorders like insomnia might have a tougher time bouncing back. Kids under 3 usually adjust faster because their sleep patterns are already flexible. Teenagers and adults tend to have the hardest time because their circadian rhythms are more set.

How long does jet lag last?

Jet lag usually lasts anywhere from a few days to about a week, depending on how far you traveled and how quickly your body adjusts.

Here's what to expect based on time zones crossed:

• 1-2 time zones: 1-2 days

• 3-4 time zones: 3-4 days

• 5-6 time zones: 5-6 days

• 7+ time zones: 1 week or more

Most people feel back to normal within a week, but some experience lingering effects for 2-3 weeks, especially after crossing 8+ time zones or if they have an existing sleep disorder.

You might recover faster if you're younger, generally healthy, or good at adjusting your sleep schedule. People who travel across time zones frequently, like flight crews or business travelers, often develop tricks that help them bounce back more quickly.

Also Read: Can't Sleep in New Places? Beat the First Night Effect With These Tips

Is jet lag worse flying east or west?

For most people, flying east feels tougher. When you fly east, you "lose" hours in your day. If you normally go to bed at 10 PM, you might need to sleep at 7 PM local time. Going to bed earlier than your body wants to is much harder than staying up a bit later when you fly west.

When you fly west, you "gain" hours and get to stay up later than usual, which feels more natural. Research shows that about 3 out of 4 people find eastward travel more difficult to adjust to. Your body's internal clock runs a little longer than 24 hours, so it's easier to extend your day than to shorten it.

But not everyone has the same experience. Some people actually find flying west more challenging, especially strong morning people who prefer early bedtimes. Things like whether you're naturally a morning person or a night owl can affect how your body handles different directions of travel.

7 Proven ways to recover from jet lag faster

Jet lag usually gets better on its own and, in most cases, doesn't need medical treatment, but there are things you can do to feel normal again sooner.

1. Get the right kind of light at the right time

Light is the main way your body figures out what time it is. Try to get sunlight at times that will help reset your internal clock:

• If you flew east, get outside in the morning

• If you flew west, get outside in the late afternoon or evening

• Avoid bright lights (including phone screens) at night when you're trying to go to bed earlier

2. Start adjusting before you leave

If you can, try shifting your sleep schedule a few days before your trip:

• Flying east? Go to bed 30-60 minutes earlier each night

• Flying west? Stay up a bit later and sleep in

• Even small changes can make the transition easier

3. Stay hydrated and time your meals right

Drink plenty of water, especially since airplane cabins are really dry. Try to eat meals that match your destination's time zone. This helps reset your body's other rhythms, too.

Avoid alcohol and caffeine close to bedtime, especially on travel days. Both can make it harder to fall asleep when you want to.

4. Be smart about napping

If you're exhausted during the day, a short 20-30 minute nap can help you function better. Just don't nap for more than an hour or after 3 PM local time, or you might have trouble sleeping at night.

The best time to nap is early afternoon (1-3 PM) when your energy naturally dips. Set an alarm so you don't oversleep.

5. Stick to your usual bedtime routine

Try to do the same things you normally do before bed, reading, listening to music, or whatever helps you wind down. These familiar activities or maintaining good sleep hygiene can help signal to your body that it's time to sleep, even in a new place.

6. Consider natural sleep aids

Some people find gentle sleep aids helpful when they're adjusting to a new time zone. Natural options like tart cherry juice may support sleep by influencing melatonin levels naturally.

Sip2Sleep® is one plant-based liquid option made with Montmorency Tart Cherry and Rafuma Leaf. The small bottle fits easily in your carry-on, and it's fast-acting since it's taken directly under your tongue. It's designed to help you relax and fall asleep faster without the grogginess that can come with other OTC sleep aids.

If you find yourself waking up in the middle of the night while adjusting to a new time zone, you can take 1-3 full droppers of Sip2Sleep® to help you settle back down.

7. Stay active during the day

Light physical activity helps regulate your circadian rhythm and can improve your energy levels during the adjustment period.

Good activities include:

• Walking outside (bonus points for getting sunlight)

• Light exercise or yoga

• Swimming

• Exploring your destination on foot

Avoid intense workouts close to bedtime, as this can make it harder to fall asleep.

What to do if you have severe jet lag

Most people start feeling better within a few days, but sometimes jet lag can be more stubborn. See a healthcare provider if you experience:

• Severe insomnia lasting more than a week

• Extreme daytime fatigue that doesn't improve

• Persistent nausea or digestive problems

• Symptoms that significantly affect your work or daily activities

People with existing health conditions, sleep disorders, or those taking medications should be especially careful and may want to consult their doctor before traveling.

Can You Prevent Jet Lag Before It Starts?

Jet lag isn't always avoidable, but you can reduce its impact by planning ahead.

Before you travel:

• Start adjusting your sleep schedule in the direction of your destination

• Pack sleep essentials like an eye mask, earplugs, or a small blanket

• Avoid overbooking yourself on arrival day, and give your body time to adjust

During your flight:

• Stay hydrated and move around periodically

• Try to sleep if it's nighttime at your destination

• Avoid heavy meals, alcohol, and excess caffeine

After you arrive:

• Get sunlight during the day, especially in the morning

• Avoid long naps and aim to sleep at your new local bedtime

• Maintain your regular bedtime routine as much as possible

The bottom line

Jet lag is a normal response to crossing time zones quickly. Your body just needs time to catch up with your new location. While it can be uncomfortable and disruptive, it's temporary and manageable.

Remember that everyone responds to jet lag differently. What works perfectly for your travel buddy might not work as well for you, so be patient with yourself as you figure out your own best strategies.

With some preparation and the right approach, jet lag doesn't have to derail your travel plans or leave you feeling miserable for days. Safe travels!

 

 

References:

1. Centers for Disease Control and Prevention (CDC). Jet Lag Disorder. In: CDC Yellow Book: Health Information for International Travel. Retrieved August 29, 2025, from https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

2. Janse van Rensburg, D.C., Jansen van Rensburg, A., Fowler, P.M. et al. Managing Travel Fatigue and Jet Lag in Athletes: A Review and Consensus Statement. Sports Med 51, 2029–2050 (2021). https://doi.org/10.1007/s40279-021-01502-0

3. Ahmed O, Ibrahiam AT, Al-Qassab ZM, Kannan V, Ullah N, Geddada S, Nassar ST. Unraveling the Impact of Travel on Circadian Rhythm and Crafting Optimal Management Approaches: A Systematic Review. Cureus. 2024 Oct 12;16(10):e71316. doi: 10.7759/cureus.71316. PMID: 39534813; PMCID: PMC11554432.

4. Lee Y, Field JM, Sehgal A. Circadian Rhythms, Disease and Chronotherapy. Journal of Biological Rhythms. 2021;36(6):503-531. doi:10.1177/07487304211044301

5. Eastman CI, Burgess HJ. How To Travel the World Without Jet lag. Sleep Med Clin. 2009 Jun 1;4(2):241-255. doi: 10.1016/j.jsmc.2009.02.006. PMID: 20204161; PMCID: PMC2829880.