How to Manage Jet Lag: Wellness Travel Tips11 min read

How to manage jet lag, tips for beating jet lag, natural remedies for jet lag, how to adjust to a new time zone, what causes jet lag, how long does jet lag last, can you prevent jet lag, jet lag symptoms, treatment for jet lag, and coping with jet lag, nth degree collective

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Jet lag can be a real nuisance for travelers, especially those crossing multiple time zones. The disruption to your circadian rhythm can leave you feeling tired, irritable, and out of sync with your new location. Fortunately, there are several strategies you can use to manage jet lag and reduce its impact on your trip.

In this blog post, we’ll explore the science behind jet lag, common symptoms to watch out for, and a variety of tips and natural remedies to help you manage jet lag. Whether you’re a frequent traveler or just planning your first long-haul flight, these strategies can help you arrive at your destination feeling rested and ready to enjoy your trip.

Understanding the Science of Jet Lag

Jet lag is a common experience for travelers who cross multiple time zones, disrupting their natural sleep-wake cycle. When we travel across time zones, our internal body clock, also known as the circadian rhythm, becomes misaligned with external time cues like sunlight and darkness. This leads to a variety of symptoms including insomnia, fatigue, gastrointestinal disturbances, and cognitive impairment.

The primary hormone that regulates the sleep-wake cycle is melatonin, which is secreted by the pineal gland in the brain in response to darkness. Melatonin secretion is also affected by the time of day, with higher levels produced at night and lower levels produced during the day. When we travel across time zones, our exposure to sunlight and darkness changes, which affects melatonin secretion and disrupts our body clock.

Another important factor that contributes to jet lag is the body’s response to light. Exposure to bright light, especially natural sunlight, can help to reset the body clock and alleviate jet lag symptoms. This is why experts recommend spending time outside in natural sunlight when possible and avoiding bright light exposure at night, which can delay melatonin secretion and worsen jet lag symptoms.

In addition to light exposure, other factors that can affect the severity of jet lag include age, sleep habits, and the direction of travel. For example, traveling eastward across multiple time zones can be more challenging than traveling westward, as it involves advancing the internal body clock rather than delaying it.

Jet Lag Symptoms

Jet lag can cause a wide range of symptoms, including:

  • Insomnia or excessive sleepiness
  • Fatigue and weakness
  • Gastrointestinal disturbances, such as nausea, diarrhea, and constipation
  • Headache and dizziness
  • Mood changes, such as irritability and depression
  • Cognitive impairment, such as difficulty concentrating and memory problems

These symptoms can vary in severity depending on the individual and the extent of the time zone difference. Jet lag can also affect different people in different ways, with some experiencing more severe symptoms than others.

While jet lag symptoms can be uncomfortable, they are typically temporary and improve within a few days as the body adjusts to the new time zone. In the meantime, there are several strategies that can help alleviate jet lag symptoms and promote better sleep.

Tips for Beating Jet Lag Beforehand

One of the most effective ways to beat jet lag is to prepare your body in advance of your trip.

  • This can include gradually shifting your sleep schedule to match the destination time zone, as well as adjusting meal times and light exposure to mimic the new time zone.
  • Staying hydrated before and during your flight can also help alleviate jet lag symptoms. Dehydration can worsen fatigue, headache, and other symptoms, so it’s important to drink plenty of water in the days leading up to your travels.
  • Sticking to a healthy diet and exercise routine can also help minimize jet lag symptoms. Eating a balanced diet that includes plenty of fresh fruits and vegetables can provide essential nutrients and energy. While regular exercise can help improve mood, reduce stress, and promote better sleep.

Managing Jet Lag on Long Flights

Long flights can be especially challenging for managing jet lag, as they often involve crossing multiple time zones and spending several hours in a confined space. Here are some additional tips for managing jet lag on long flights:

  • Choose your seat wisely: If possible, choose a seat that allows you to stretch your legs and move around easily. A window seat can provide a comfortable place to rest your head and reduce exposure to light, while an aisle seat can allow you to easily get up and move around.
  • Adjust your sleep schedule: Depending on the length of your flight and the time difference at your destination, you may want to adjust your sleep schedule to match the new time zone. This can involve staying awake or sleeping during specific times on the plane, or taking a nap upon arrival to help adjust to the new time zone.
  • Stay active: Sitting for long periods can increase fatigue and worsen jet lag symptoms. Get up and move around as often as possible, and do some stretching exercises to keep your blood flowing.
  • Avoid alcohol and caffeine: Both alcohol and caffeine can worsen jet lag symptoms by dehydrating the body and disrupting sleep. Instead, opt for water or herbal tea to stay hydrated and avoid further disruption to your body clock.
  • Use earplugs and eye masks: These can help block out noise and light, which can disrupt your sleep and make jet lag symptoms worse. Consider bringing your own, as they may not be provided by the airline.
  • Bring a comfortable travel pillow and blanket: Getting comfortable and reducing stress can help promote better sleep and reduce jet lag symptoms. Bring your own travel pillow and blanket, or consider purchasing a high-quality set designed specifically for travel.
  • Consider light therapy: If you’re traveling across multiple time zones, using a light therapy device can help reset your body clock and reduce jet lag symptoms. These devices emit bright light at specific times to simulate natural sunlight and promote wakefulness during the day.

By following these tips, you can minimize the effects of jet lag and enjoy a more comfortable and productive trip. Remember to listen to your body and give yourself time to adjust to the new time zone, as everyone’s experience with jet lag is different. With a little preparation and self-care, you can beat jet lag and make the most of your travel experiences.

Natural Remedies For Jetlag

There are several natural remedies to managing jet lag. Consider including these with the above tips to further their effect;

  • Valerian root: Valerian root is an herbal supplement that has been used for centuries to promote relaxation and sleep. It can help reduce jet lag symptoms by promoting restful sleep and reducing anxiety. It’s important to talk to your doctor before taking valerian root, as it can interact with certain medications.
  • Ginger: Ginger is a natural anti-inflammatory that can help reduce nausea and vomiting, which are common symptoms of jet lag. You can try drinking ginger tea or taking ginger supplements to help ease these symptoms.
  • Lavender oil: Lavender oil has a calming and relaxing effect on the body and can help promote sleep. You can try a lavender and CBD-infused beverage such as Vybes or use a lavender-scented eye mask to help you relax and sleep better.
  • Tart cherry juice: Tart cherries are a natural source of melatonin, a hormone that regulates sleep and wakefulness. If you decide to try tart cherry juice as a natural remedy for jet lag, it’s best to drink it in the evening, a few hours before bedtime. Start with a small amount, such as 1/4 to 1/2 cup, and gradually increase the amount if needed.

Coping with Jet Lag On Arrival

In addition to the tips and remedies listed above, there are several other strategies you can use to cope with jet lag once you land:

  • Give yourself time to adjust: It can take a few days for your body to adjust to a new time zone. Be patient with yourself and allow plenty of time to recover from jet lag.
  • Stay hydrated: Dehydration can worsen jet lag symptoms, so be sure to drink plenty of water and replenish your electrolytes once you arrive.
  • Get plenty of sunlight: Exposure to natural sunlight can help reset your body clock and reduce jet lag symptoms. Try to spend some time outside during the day, especially in the morning and early afternoon.
  • Stick to a routine: Establishing a routine can help regulate your body clock and promote better sleep. Try to go to bed and wake up at the same time every day, and eat meals at regular times.
  • Be kind to yourself: Travel can be stressful, and jet lag can make it even more challenging. Be kind to yourself and practice self-care, such as taking a relaxing bath or getting a massage.

Jet Lag Essentials

Combining our tips above, see some of our favorite jet lag essentials to prepare yourself before, during, and after your travels.

Cozy Plane Travel Set

Aromatherapy Eyemask


Hydrating Skincare


Essential Oil Travel Set


Tart Cherry Sleep Support

Can You Prevent Jetlag?

Jet lag can be a challenging and unpleasant side effect of long-distance travel, but there are several strategies you can use to minimize its effects. Whether you prefer natural remedies, medication, or lifestyle changes, there is no one-size-fits-all solution to jet lag. The most important thing is to listen to your body, be patient with yourself, and give yourself time to adjust to the new time zone. By following these tips, you can beat jet lag and enjoy your travel experiences to the fullest.

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