Jet Lag: How to Beat It and Why It Hits Harder Than You Think
When you cross time zones, your body doesn’t instantly adjust—that’s jet lag, a temporary sleep disorder caused by disrupted circadian rhythms after rapid long-distance travel. Also known as time zone change syndrome, it’s not just feeling tired. It’s your internal clock screaming for bedtime while your brain thinks it’s noon. You might be wide awake at 2 a.m. local time, or passed out at 9 a.m., even if you slept on the plane. It’s not laziness. It’s biology.
Your body runs on a 24-hour cycle called the circadian rhythm, the biological process that regulates sleep, hormone release, and body temperature. Light is its main signal. When you land in a new time zone, your eyes haven’t caught up yet. Your brain still thinks it’s home time. That’s why sunlight matters more than any pill. Getting morning light in your new location helps reset your clock faster. Skip the blinds. Step outside. Even on a cloudy day, natural light is your best tool.
Many people reach for melatonin, a hormone your body naturally makes to signal sleep to fix jet lag. It works—not because it makes you sleepy, but because it tells your brain it’s time to wind down. A low dose (0.5 to 3 mg) taken 30 minutes before bedtime in your new time zone can help. But don’t take it at the wrong time. Taking it at noon will make things worse. It’s not a sedative. It’s a timing signal.
Jet lag hits harder if you’re older, already sleep-deprived, or flying east. Eastbound trips force you to go to bed earlier than your body wants—that’s harder than staying up late. Flying across three or more time zones? You’ll feel it. One or two? You might not even notice. The good news? Most people bounce back in a few days. The better news? You don’t need fancy gadgets or expensive supplements. Just light, timing, and patience.
You’ll find real advice here—not myths. No "drink lots of water" fluff. No "avoid caffeine" absolutes. We’ve gathered posts that cut through the noise. You’ll see how melatonin stacks up against other sleep aids, what actually helps reset your rhythm, and why some travel tips backfire. Whether you’re flying for business, family, or vacation, you’ll find what works—based on what people have tried, failed at, and finally got right.
Jet Lag and Time-Released Medication Dosing Across Time Zones: What Actually Works
Time-released melatonin doesn't work for jet lag - and may make it worse. Learn why immediate-release melatonin, taken at the right time, is the only proven way to reset your body clock after crossing time zones.
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