When you cross multiple time zones, your body doesn’t instantly adjust—that’s jet lag, a temporary sleep disorder caused by disrupted circadian rhythms when traveling across time zones. Also known as time zone change syndrome, it’s why you feel exhausted at 8 p.m. in a new city when your body thinks it’s 3 a.m. It’s not just tiredness. Jet lag messes with your digestion, mood, focus, and even your immune system. The problem isn’t the flight—it’s your internal clock still running on home time while your body’s stuck in a new one.
Your body runs on a 24-hour cycle called the circadian rhythm, the biological process that regulates sleep, hormone release, and body temperature over a day. Light is the main signal that tells your brain when to wake up or wind down. When you land in Tokyo or London, your eyes haven’t caught up yet. That’s why you might feel wide awake at midnight or crash at noon. Melatonin, a natural hormone your body makes to signal sleep, can help reset this clock—but only if taken at the right time and dose. Many people use it wrong, which makes it useless or even worse. The real fix isn’t pills. It’s timing your light exposure, meals, and sleep to match your destination’s schedule before you even leave.
People who fly east tend to struggle more than those flying west. Going east means losing hours—your body has to fall asleep earlier than it’s used to. Going west means stretching your day, which is easier for most. But no matter the direction, preparation matters. Start shifting your sleep schedule a day or two before your trip. If you’re flying to Europe, go to bed 30 minutes earlier each night. Eat meals at the local time even if you’re still home. Stay hydrated. Avoid alcohol and caffeine on the plane—they make jet lag worse.
Once you land, get outside in natural light as soon as possible. If it’s morning where you are, expose yourself to sunlight. If it’s evening, dim the lights and avoid screens. This tells your brain it’s time to wind down. Don’t nap for more than 20 minutes unless it’s absolutely necessary. If you sleep too long, you’ll delay your body’s adjustment. Most people recover in about one day per time zone crossed. But with smart habits, you can cut that in half.
You’ll find real, tested advice in the posts below—not myths about sleeping pills or exotic remedies. We cover how melatonin actually works, what to do when you land in the middle of the night, how to reset your rhythm without drugs, and why some people never get jet lag at all. Whether you fly for work or vacation, these guides give you the tools to stay sharp, focused, and in control—even when your body says otherwise.
