Jet Lag Recovery: How to Adjust to New Time Zones

Jet lag occurs when your body's internal clock is out of sync with the time zone of your destination.

Understanding Jet Lag

What Causes Jet Lag?

Jet lag results from a temporary mismatch between your internal circadian rhythm and the external time cues in your new location.

Pre-Travel Preparation

The Pre-Adjustment Strategy

For Eastward Travel:

• Start 3-4 days before departure
• Go to bed and wake up 1 hour earlier each day
• Get bright morning light exposure

Gradual Schedule Shift

Meal Timing:

• Adjust meal times toward your destination schedule
• Eat breakfast earlier for eastward travel

During the Flight

Light Management

Eastward Flights:

• Avoid light during the latter part of the flight
• Use eye mask and sunglasses when it's morning at your destination

Hydration and Nutrition

Stay Hydrated:

• Drink plenty of water throughout the flight
• Avoid alcohol and caffeine (they're dehydrating)

When to Seek Professional Help

Consult a healthcare provider if jet lag symptoms persist beyond one week per time zone crossed, you experience severe sleep disruption, or pre-existing health conditions worsen.

With proper preparation and management, you can minimize jet lag's impact on your travel experience and performance.