Jet Lag: How to Beat Disrupted Sleep and Reset Your Body Clock

When you cross time zones, your jet lag, a temporary sleep disorder caused by rapid travel across multiple time zones. Also known as time zone change syndrome, it happens because your internal circadian rhythm, your body’s 24-hour biological clock that regulates sleep, hunger, and hormone levels doesn’t match the new local time. This mismatch isn’t just about being tired—it can mess with your digestion, mood, and even your ability to think clearly.

Jet lag hits harder the more time zones you cross, especially when flying east. Your body doesn’t instantly switch gears. It takes days to fully adjust, and during that time, you might struggle to fall asleep, wake up too early, or feel exhausted in the middle of the day. The real issue? Your brain is still on home time while your body is forced to function in a new rhythm. Light exposure is the biggest trigger for resetting your clock. Sunlight in the morning tells your brain it’s time to wake up; darkness at night signals it’s time to sleep. If you land in Tokyo at 8 p.m. local time but your body thinks it’s 4 a.m., you’re stuck in a loop of confusion. That’s where smart light exposure, timing meals, and sometimes even melatonin, a natural hormone that helps regulate sleep-wake cycles can help you reset faster.

Some people swear by melatonin supplements taken a few hours before bedtime in the new time zone. Others find that staying awake until local nighttime—even if they’re exhausted—works better than napping. Hydration matters too. Airplane cabins are dry, and dehydration makes jet lag worse. Avoid alcohol and heavy meals right after landing; they disrupt sleep even more. The goal isn’t to fight your body, but to gently guide it. Small, consistent choices—like getting outside in daylight, avoiding screens at night, and sticking to a sleep schedule—add up. You won’t fix jet lag overnight, but you can cut recovery time in half.

Below, you’ll find real advice from people who’ve been there: how antidepressants affect sleep during travel, what medications might help or hurt, and how to manage fatigue when you can’t afford to be out of it. These aren’t generic tips. They’re practical, tested strategies from those who’ve learned the hard way.