Jet lag can make the first few days of your trip feel like a blur — or turn your return home into a sluggish struggle to stay awake. If you’ve ever landed in the middle of the day feeling like it’s 3 AM, you know how disorienting it can be.
✈️ Jet Lag Is Real — But You Can Beat It
The good news? Jet lag is manageable. With a bit of planning and the right techniques, you can adjust faster and feel human again in less time.
After years of long-haul travel, I’ve finally had a breakthrough — a combination of science-backed methods and personal routines that actually worked. And I’m here to share exactly how I did it.
📌 Here’s What We’ll Cover:
- What causes jet lag (and how long it typically lasts)
- Why flying east vs west makes a difference
- Real-life tricks from a recent 7-hour time zone shift
- 7 science-backed tips that actually help
- A short FAQ for quick answers
🧭 What Is Jet Lag?
Jet lag is a temporary disruption of your circadian rhythm — the body’s internal clock that controls when you sleep and wake. It usually occurs when you cross three or more time zones, especially on long-haul flights.
So What is Circadian Rhythm?
Your circadian rhythm is your body’s internal clock. It tells you when to feel awake and when to feel sleepy, usually following a 24-hour cycle. It’s controlled by light and darkness — so when you travel across time zones, this rhythm gets confused, leading to jet lag. Getting sunlight in the morning or adjusting your sleep schedule can help reset it.
Common jet lag symptoms:
- Trouble falling or staying asleep
- Feeling tired during the day
- Poor concentration
- Digestive issues
- Mood swings or irritability
According to the Mayo Clinic, jet lag is especially common when travelling eastward and worsens with age.
⏳ How Long Does Jet Lag Last?
Most people need about one day per hour of time difference to recover. So, if you cross seven time zones, expect around seven days of symptoms.
Factors like age, fitness level, and flight direction (east vs west) all play a role in how long it takes to adjust.
🌍 East vs West: Why Direction Matters
| Travel Direction | What’s Happening to Your Body | Easier or Harder? |
|---|---|---|
| Flying West (e.g. Australia → Europe) | Your day gets longer. You stay awake later. | ✅ Easier |
| Flying East (e.g. Europe → Australia) | Your day shortens. You have to sleep earlier. | ❌ Harder |
According to the Sleep Foundation, flying west is usually easier to adjust to because you’re extending your day, which aligns more naturally with the body’s rhythms. Your body can handle it more naturally. Flying east, on the other hand, is tougher because it shortens your day.
One of my worst jet lag experiences was flying eastbound from Melbourne to Florida and onwards to New York — the intense time shift completely threw off my sleep schedule for days. I remember waking up at 5:00 PM to get to Disneyland and eating peperoni pizza in New York at 3:00 AM! A total wipe-out of a trip.
🌎 Did Jet Lag Get Worse the Longer You Were Away?
Short answer: Jet lag is caused by the sudden change in time zones, not how long I was away.
So whether I am travelling for 3 days or 3 months, the time zone shift is what triggers the jet lag — especially when I return home and my body clock is out of sync.
🧠 But here’s where it gets interesting:
- If I have stayed away for a long time (like 3 months), my body fully adapts to the new time zone.
- When I return, it feels like I’m doing a full time zone shift all over again — and this can make the jet lag feel stronger.
- On the other hand, when I was away for just a week, I feel I did not fully adjust to the destination’s time zone, so the return trip felt slightly easier (though not always).
🛬 In simple terms:
The longer I have been away, the more my body got used to the new rhythm — and switching back can take more time. But it always comes down to how many hours I am shifting and how quickly I do it.
😴 Funny Fact: Sleeping Flat Doesn’t Cure Jet Lag
I used to think that flying Business or First Class — with a proper bed and a decent sleep — would fix jet lag.
Spoiler: it didn’t.
Thats because travel tiredeness and jet lag are not the same thing.
Travelling first class on board the Emirates A380-800 with all the bells and whistles — like onboard showers and lounges — felt incredibly luxurious… but jet lag didn’t care. I still found myself wide awake at 3 AM and crashing by late afternoon.
It just meant I wasn’t exhausted when I landed — but my body clock was still completely out of sync.
💡Business Class Lounges Can Assist
Business Class lounges can really help when trying to stay awake a little longer before your flight — especially if you’re trying to shift into a new time zone. I found this especially useful when flying out of Athens back to Australia. Even though my flight wasn’t until 9:00 AM, I made my way to the Aegean Lounge at 5:00 AM just to stay active and begin adjusting.
✈️ Real-Life Tips That Helped Me Beat Jet Lag (Europe → Melbourne)
Going to Europe isn’t usually a big problem for me — it feels more like having a few late nights. It’s the return trip that really hits hard. I recently flew from Europe back to Melbourne, (i visited the stunning off the beaten track big blue greek island of Amorgos) crossing a 7-hour time zone difference — and that generally knocks me around. I typically expect a 7–10 day recovery. In winter, when it’s a 9-hour shift, I allow 9–10 days.
But this time, by following the strategies below, I only had one night of being completely wide awake (the second night). After that, I began to bounce back. Here’s exactly what worked for me and helped resolve my jet lag:
- 🔄 I broke the journey into two stops: Dubai free stopover and Singapore. This gave me two nights to begin adjusting before I even got home. By spending time in middle time zones, I was already a couple of days into the adjustment process before landing in Melbourne.
- 🕗 Chose a flight that landed in the evening, so I could go straight to bed.
- 🛏️ Turned off all electronics and avoided checking clocks during the night.
- ⏰ Set a morning alarm to seek bright light and avoid sleeping till afternoon.
- 😴 Took short naps throughout the day when felt sleepy (no longer than 20 minutes – this was key).
- ☕ Avoided caffeine after 4 PM.
- 🧘 Did not stress about it — stress only leads to more insomnia.
- 📆 Gave myself a week off before going back to work.
It took me two days to feel my body clock normal again after my return to Melbourne.
And no — I didn’t take any tablets. Just these natural, practical steps.
💡 7 Science-Backed Ways to Beat Jet Lag
1. Shift Your Sleep Schedule Before You Fly
According to Sleep Foundation (which is a great read if you’re planning a long trip), you should gradually adjust your bedtime a few days before departure. Go to bed earlier for eastbound flights, and later for westbound. This helps your internal clock begin to sync before you even take off.
2. Get Morning Sunlight at Your Destination
Exposure to light helps reset your body clock. As noted by the National Institutes of Health, light — especially in the morning — suppresses melatonin and encourages wakefulness. So step outside after breakfast and soak up the sun to get back on track faster.
3. Avoid Alcohol and Caffeine Mid-Flight
According to the Cleveland Clinic, both alcohol and caffeine can interfere with deep sleep, which is exactly what your body needs to recover. Stick to water, herbal teas, or hydration tablets during and after your flight.
4. Consider Melatonin Supplements (With Medical Advice)
Melatonin is a hormone that your body naturally produces to regulate sleep. According to a Cochrane Review (a trusted resource for health research), melatonin is “remarkably effective in preventing or reducing jet lag,” particularly when flying eastward.
💡 Important Note:
I personally don’t use melatonin. The natural methods I’ve shared in this post have worked well for me. If you’re considering taking melatonin (or any supplement), please consult a healthcare professional first. Not all sleep aids are suitable for everyone, and medical advice is essential.
5. Keep Naps Short
The American Sleep Association suggests that naps under 30 minutes can be useful to boost alertness without falling into deep sleep. Longer naps can actually make it harder to fall asleep later and prolong your jet lag.
6. Hydrate Regularly
Dehydration can worsen jet lag symptoms by increasing fatigue and fogginess. Drink water steadily throughout your flight and after you land — and skip the wine.
7. Exercise Lightly in the Morning
A study published in the Journal of Physiology found that exercise — particularly in the morning — can help reset your circadian rhythm and reduce the duration of jet lag. A simple walk or light stretching is all you need.
❓ FAQ – Jet Lag Basics
Q: Does melatonin really help with jet lag?
A: Yes, according to a Cochrane medical review — but it’s not for everyone. Always seek medical advice before taking it.
Q: How long should I nap during the day?
A: Keep naps under 30 minutes to avoid disrupting your night sleep.
Q: Can I completely avoid jet lag?
A: Not entirely, but you can reduce it significantly with light exposure, schedule adjustments, and staying hydrated.
Q: What’s the biggest mistake people make?
A: Sleeping too much on arrival. That throws off your adjustment. Use structure, daylight, and movement to reset faster.
Q: Does flying in Business Class help?
Not really. It just means you are not as exhausted as flying economy. My body clock was still completely out of sync. I recently flew Thai Airways A350 Business Class and didnt make the slightest difference. I just chose Singapore airlines to land at night in melbourne so i could go straight into sleep mode – the actual flight and cabin played no role in jetlag.
Final Thoughts
Jet lag is frustrating — but beatable. With smart habits, good timing, staying hydrated, and keeping your cool, you can bounce back a lot faster. Honestly, it wasn’t magic pills that helped — just figuring out what works through a lot of trial and error on the road.
So wherever you’re headed next, remember: your body can adjust. You just have to be patient and give it the right signals.
