Jet lag occurs when your internal biological clock falls out of sync with the local time of your destination after rapid long-distance travel. According to Dr. Nina Rzechorzek from the University of Cambridge, this mismatch between your internal rhythm and the new environment leads to issues such as fatigue, poor concentration, and digestive discomfort.
Our circadian rhythms, which act as a 24-hour internal clock, are regulated by a master clock in the brain. This master clock relies heavily on environmental cues like sunlight and darkness. When these cycles shift abruptly, it takes time for the brain to recalibrate, leaving you feeling like you are still in your previous time zone. Dr. Rzechorzek notes that traveling eastward is generally more difficult because the human body naturally finds it easier to delay its internal clock rather than speed it up.
While there is no instant cure for jet lag, experts suggest several strategies to help mitigate the effects. Dr. Tatiana Wilson recommends using exposure to natural sunlight to reset your clock; morning light helps shift your timing earlier, while evening light encourages a later schedule. Additionally, staying active during the day and avoiding late-night meals can help regulate your system, as late-night eating may interfere with the release of melatonin, the hormone responsible for sleep.
Regarding sleep aids, experts urge caution. While melatonin is used by some, Dr. Anna Edmondson highlights that it is a prescription medication in the UK. Furthermore, over-the-counter supplements can have inconsistent dosages. Prioritizing good sleep hygiene—such as keeping your sleeping environment dark, cool, and quiet—remains the most effective way to help your body adapt to a new schedule.
