April 23, 2025
Traveling to distant countries is always associated with vivid emotions, new impressions and… changing time zones. Unfortunately, a sharp restructuring of biorhythms can seriously spoil the first days of the trip, causing fatigue, insomnia, headaches and decreased concentration. This phenomenon is called jet lag, and although it is difficult to completely avoid it, there are effective ways to reduce its impact.
Why does jet lag occur?
Jet lag is a condition caused by disruption of the body’s circadian rhythms due to a quick time zone change. Our body is subject to internal clocks that regulate sleep and wake cycles, metabolism and other physiological processes. When a person crosses several time zones, his body does not have time to adapt to the new daily routine, which leads to unpleasant symptoms.
Symptoms of jet lag
Manifestations of jet lag can vary depending on age, general health and the number of time zones crossed. The most common symptoms:
• fatigue and lethargy;
• insomnia or, conversely, increased drowsiness;
• headaches;
• digestive disorders;
• decreased concentration and performance;
• irritability and mood swings.
The greater the time difference between the departure and destination points, the more difficult it is for the body to adapt.
How to prepare for a time zone change in advance?
Prevention is the best way to minimize the impact of jet lag. Here are some steps you can take before departure:
- Gradual shift in sleep mode
If the trip involves changing the time zone by more than 3-4 hours, it is worth starting adaptation a few days before the trip. Try going to bed and getting up 30-60 minutes earlier or later (depending on the direction of travel) to gradually adjust your biorhythms to the new schedule.
- Adjustment of nutrition and lighting
Lighting plays a key role in regulating circadian rhythms. A few days before departure, you can start changing the light exposure — for example, if you are traveling east, try to spend more time in the sun in the morning. If you are flying west, avoid bright light in the morning and spend more time in the light in the evening.
- Choosing the optimal flight time
If possible, choose flights arriving at the destination in the morning or afternoon. This will make it easier to adapt, as daylight will help the body adjust to the new regime faster.
Tips during the flight
The flight is not just travel time, but also an important period of preparation for the body for a new time zone.
- Setting internal clocks
Immediately after boarding the plane, set your watch to the time of the destination. This will help you mentally prepare for the new daily routine and reduce stress from the time change.
- Hydration and avoiding alcohol
A long flight dehydrates the body, which exacerbates jet lag symptoms. Drink more water and avoid caffeine and alcohol, which can disrupt sleep and worsen well-being.
- Movement and stretching
Prolonged sitting in one position slows down blood circulation and increases fatigue. Get up, stretch, do simple exercises right in the plane seat.
- Sleeping at the right time
If it’s night at the destination, try to sleep on the plane. Use earplugs, a sleep mask and a comfortable pillow. If it’s day in the new time zone, try to stay awake, even if you are very sleepy.
Адаптация после прибытия
Arriving at your destination, it is important to help your body quickly adjust to the new schedule.
- Light and fresh air
Daylight is the best way to synchronize your internal clock. Even if you want to go to bed, try to spend more time outside, especially in the morning.
- Physical activity
Light exercise, a walk, or a jog will help speed up adaptation, improve blood circulation, and boost energy levels.
- Proper nutrition
Heavy food complicates adaptation. In the first days after the flight, it is better to choose light but nutritious meals. Protein-rich foods will help you stay awake, while complex carbohydrates will help you fall asleep in the evening.
- Minimizing daytime sleep
If you really want to sleep during the day, try to limit your daytime rest to 20-30 minutes, otherwise it will be difficult to fall asleep at night.
- Using melatonin
Melatonin is a hormone that regulates sleep. In some cases, taking it as a supplement helps you get used to the new schedule faster, but it is worth consulting a doctor before use.
How long does it take to adapt?
The time it takes to adapt to a new time zone depends on many factors: the time difference, age, and individual characteristics of the body. On average:
• With a difference of 3-4 hours, adaptation takes 1-2 days;
• With a difference of 6-8 hours – about 3-5 days;
• With a change of more than 8-10 hours – up to a week.
Conclusion
Although jet lag is inevitable on long-distance trips, its impact can be significantly reduced with proper preparation, a reasonable approach during the flight, and proper adaptation after arrival. Following simple rules – adjusting sleep, nutrition, light exposure, and physical activity – will help you return to normal faster and enjoy your trip without unnecessary discomfort.
If you are interested in other useful tips for travelers, we recommend reading our article on how to effectively pack a suitcase to save space and take everything you need. This will help make your trip even more comfortable!
In addition, for planning the perfect route and finding unique places, we recommend visiting Puzzletrip.com – a convenient resource with many travel ideas and life hacks.