Jet lag is a condition where your body struggles to adjust its sleep cycle after a long-haul flight across multiple time zones. It disrupts your internal body clock, affecting your natural sleep-wake rhythm. While it’s most common after international travel, jet lag is usually temporary and manageable.
How to Overcome Jet Lag After a Flight
Jet lag doesn’t just affect your sleep—it can also interfere with your appetite, concentration, alertness, and even digestion. Here are some practical tips from Global Komunika to help you recover faster after landing:
1. Adjust to the New Time Zone
As soon as you land, set your phone or watch to the local time. Most smartphones will update automatically, but if you use a manual watch, change it yourself to reflect the local time. This simple step helps your body start syncing with the new schedule.
2. Manage Your Sleep Schedule
Try to sleep according to the local time zone. For example, if you arrive during the day, avoid napping right away. Stay active and go to bed at night to help your body adapt more quickly to the new environment.
3. Stay Hydrated
Drink plenty of water during and after the flight. Some people avoid fluids to reduce bathroom trips, but dehydration can worsen fatigue and delay recovery from jet lag. Make sure to drink regularly, especially in dry airplane cabins and after arriving at your destination.
4. Get Sunlight Exposure
Sunlight can help reset your body clock. Natural light reduces melatonin levels—the hormone that makes you sleepy—and helps regulate your circadian rhythm. Spend time outside during the day, especially in the morning, to help your body adjust.
5. Use Caffeine Wisely
Caffeine can help you stay awake and alert, but timing is key. If you arrive in the morning or early afternoon, a cup of coffee or tea can help you stay energized until bedtime. However, avoid caffeine in the late afternoon or evening, as it may disrupt your sleep and prolong jet lag symptoms.
6. Create a Comfortable Sleep Environment
Good sleep quality starts with comfort. Reduce noise by silencing your phone and alarms. You can also bring familiar sleep items like your own pillow or blanket to make your sleep environment feel more like home.
Jet lag usually goes away on its own within a few days. But if symptoms persist for more than a week or two, consider consulting a local doctor for further evaluation.
