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How long does jet lag last? Tips to help you feel normal again
Written byJodi M Johnson
Reviewed byHeeral Patel
Tired of jet lag ruining your travel buzz? These simple tips will help you adjust faster, sleep better and make the most of your trip – no matter where in the world you land
Summary
1How to get over jet lag
Jet lag: the travel souvenir nobody wants. Unfortunately, there’s no magic fix, but the good news is you usually don’t need...
2What increases jet lag?
Jet lag doesn’t play fair – some people breeze through it, while others feel totally wiped. We don’t know exactly why, but certain...
3Jet lag hacks you’ll be glad you packed
Taking time to reset isn’t a luxury – it’s a must, especially when jet lag’s thrown your body into chaos. Relaxation techniques like...
Travelling abroad is all fun and excitement until you find yourself staring at the ceiling at 3am or nodding off mid-sightseeing. Yep, we’re talking about jet lag. That sneaky side effect of crossing time zones that can turn your dream trip into a sleepy blur.
So, what’s going on? Our bodies run on internal clocks (called circadian rhythms) that tell us when to sleep, eat and feel alert. They’re synced to our home time zone, like a built-in schedule. But when we hop on a plane and head to a new destination, that rhythm can get thrown off. Suddenly, your body thinks it's bedtime when the sun is high in the sky.1-3
Jet lag can make you feel tired, groggy, moody or even a bit off your game
– but it doesn't last forever. Most people adjust within a few days and we’ve got some tips to help minimise its impact.4
How to get over jet lag
Jet lag: the travel souvenir nobody wants. Unfortunately, there’s no magic fix, but the good news is you usually don’t need medicine or a trip to the doctor.
Most people bounce back within a few days as their body clock syncs naturally. That said, there are some simple tricks to help ease the transition and get your sleep back on track a little faster.
Prepare your body and your mind.
Rest up before you fly. Tempted to stay up late so you’ll snooze on the plane? Skip that strategy. Starting your trip already tired usually backfires.
Instead, give your body a head start by slowly shifting your slumber schedule – go to bed and wake up an hour earlier or later each day, depending on where you’re heading. It’s like gently nudging your body clock in the right direction before take-off.4
Hydration is your best friend. Planes are often super dehydrating (due to their low humidity levels), so grab a big bottle of water at the duty-free and sip regularly to keep your body and brain happy.4
Nap smart. Feeling drowsy? A quick power nap can help, just keep it short and sweet, around 20-30 minutes max. Pop on an eye mask, throw in some earplugs and block out the world – anything that helps you catch some Zs while you fly is a win against jet lag.5
Get up and move around. A quick stretch or a walk up the aisle every now and then can help keep your blood flowing and fight off that sluggish jet lag feeling.4
Get into local time mode ASAP. Once you land, start living like a local. That means going to bed when it’s nighttime, even if your body’s still stuck in another time zone. Not feeling sleepy? No problem, just wind down like you normally would. Keep the lights low, put your phone away and do all the things that help signal bedtime to your brain.
Soak up the sunshine. Natural light is one of the most powerful tools for resetting your internal clock. Head outside during the day, especially in the morning, to help your body sync up with your new schedule.5
Skip the extra caffeine and booze. As tempting as that double espresso or glass of wine might be, both can mess with your shut-eye and make jet lag stick around longer. Stick to water and let your body recalibrate more smoothly.4
What increases jet lag?
Jet lag doesn’t play fair – some people breeze through it, while others feel totally wiped.
We don’t know exactly why, but certain factors can definitely make it hit harder:4
- the further you fly (and the more time zones you cross) the tougher the adjustment. And direction matters too: travelling east (say, from New York to Paris) tends to be harder on the body than going west5
- if you’ve been burning the candle at both ends before take-off, you’re more likely to feel the effects of jet lag. A well-rested body adapts more easily5
- high stress can mess with your rest, which in turn makes jet lag tougher to deal with. A calm mind = a smoother transition
- being even mildly dehydrated can amplify those foggy, sluggish jet lag symptoms. Water is your secret weapon here
- alcohol and caffeine may seem like quick fixes, but they can mess with your sleep and dehydrate you, making it even harder for your body to rejig4
Bonus jet lag hacks you’ll be glad you packed
Taking time to reset isn’t a luxury – it’s a must, especially when jet lag’s thrown your body into chaos. Relaxation techniques like breathwork can work wonders here. Not only do they calm your nervous system and reduce stress (which can make jet lag feel worse), but they also help signal to your body that it’s safe to unwind and ease into a snooze – even when your internal clock says otherwise.
And once you're home, the need to recharge doesn't end. Whether you’re recovering from travel or just craving a mental reset, check out our guide on how to rest and reset at home with breathwork and self-care. Your body (and your circadian rhythm) will thank you.
If all else fails… there’s always a good old cuppa. Think calming blends like chamomile, valerian or lavender to help you unwind and drift off, even when your internal clock says it’s lunchtime. Whether you need to relax, recharge or just feel a bit more human, there's a tea for that. Not sure where to start? Check out teas with benefits for the perfect post-flight brew.
Tech to the rescue! Managing jet lag isn’t just about eye masks and herbal tea – there are apps for that, too. One standout is Timeshifter, designed with science-backed strategies used by astronauts and elite athletes. Cool, right? It helps you adjust your sleep, light exposure, caffeine and more, all based on your specific flight and destination. It’s like having a personal jet lag coach in your pocket.
The final say
Jet lag might be an unavoidable part of crossing time zones, but with the right prep, a little patience and a few clever tricks up your sleeve, you can dodge the worst of it and get back to feeling like yourself fast.
Whether it’s syncing up your sleep, soaking up the sunshine, sipping herbal tea or just giving yourself permission to rest, every little bit helps. So go ahead, book that long-haul trip – and let jet lag know it’s not invited.
And while you’re at it, check out our holiday beauty packing list and post-holiday hair and skin saviours – because a well-packed trip and a refreshed glow are the perfect travel companions.
And while you’re at it, check out our holiday beauty packing list and post-holiday hair and skin saviours – because a well-packed trip and a refreshed glow are the perfect travel companions.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Bryan L, Guo L. What Is Circadian Rhythm? [Internet]. Sleep Foundation. 2024. Available from: https://www.sleepfoundation.org/circadian-rhythm
2. Reddy S, Sharma S, Reddy V. Physiology, Circadian Rhythm [Internet]. Nih.gov. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519507/
3. CDC. Jet Lag | Travelers’ Health | CDC [Internet]. wwwnc.cdc.gov. 2022. Available from: https://wwwnc.cdc.gov/travel/page/jet-lag
4. NHS Choices. Jet lag [Internet]. NHS. 2019. Available from: https://www.nhs.uk/conditions/jet-lag/
5. Suni E. Jet Lag: Symptoms: Causes, and How to Cope | Sleep Foundation [Internet]. Sleep Foundation. 2021. Available from: https://www.sleepfoundation.org/travel-and-sleep/jet-lag
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