Complete Guide to Overcoming Jet Lag with Natural Remedies

Ever since commercial aviation took off after World War II, passengers have been trying to figure out how to prevent jet lag — and natural remedies to overcome it.

Desynchronosis, commonly known as jet lag, often follows long-haul flights, particularly those to Asia. Jet lag is one of the most frequent challenges faced by international travelers.

Despite various advancements, no quick remedies exist for this chronobiological disorder. Simply taking a pill won’t suffice; improperly timing melatonin supplements, often promoted as a natural remedy, can hinder recovery. In essence, your body simply needs time to readjust. However, certain natural methods can expedite the recovery process and mitigate the effects of jet lag during your travels.

Humans, biologically adapted for walking or riding, are not designed to traverse vast distances as quickly as modern air travel permits. Our internal biological clock, which regulates when to eat and sleep, often becomes disrupted for the first week after a long-distance flight. Consequently, jet lag can complicate your adjustment to a new destination, particularly following a flight to Asia.

What Is Jet Lag?

Crossing three or more time zones can severely disrupt biological patterns and circadian rhythms. Melatonin, a hormone secreted during darkness, induces drowsiness in response to the absence of light. Until melatonin levels stabilize and adjust to your new time zone, your body’s sleep clock will remain out of sync with the local time.

Traveling west results in some jet lag; however, traveling east tends to create greater disturbances in circadian rhythms, as advancing our internal clocks is more challenging than delaying them.

Symptoms of Jet Lag

Those suffering from significant jet lag may experience afternoon lethargy, nighttime wakefulness, and irregular hunger patterns. Common symptoms such as headaches, irritability, and lack of focus can impede your ability to acclimate to a new environment.

Jet lag affects more than just sleep; hunger can arrive at inconvenient times as your digestive system operates according to your previous time zone’s schedule. Meals at regular intervals may become unpleasant or difficult to digest.

Additionally, since our bodies conduct internal repairs during sleep, jet lag can compromise the immune system, making travelers more susceptible to germs encountered en route.

Travelers frequently report the following jet lag symptoms:

• Insomnia
• Daytime drowsiness
• Waking up too early
• Lack of appetite
• Lack of focus and mild depression
• Headaches and irritability

Natural Jet Lag Remedies

While there is no miracle cure for jet lag, several proactive steps can help minimize recovery time before, during, and after your flight.

• Use Discipline: Rather than following the usual advice of “listening to your body,” it is essential to adhere to a new routine. Resisting the urge to nap during the day can help you align with the local schedule. Furthermore, it is important to maintain regular meal times, regardless of hunger levels.
• Get Lots of Well-Timed Sunlight: Your melatonin levels and circadian clock are directly influenced by sunlight exposure. Therefore, spending time outdoors, remaining active, and enjoying local sights on your first day will greatly contribute to acclimatization.
• Avoid Chemicals: Since your body clock is already disrupted, consuming stimulants such as caffeine can further complicate matters. Avoid caffeine after midday until your body adjusts. Similarly, sleep aids can linger in your system and hinder recovery potential.
• Avoid Electronics at Night: The blue light emitted by screens interferes with melatonin production. Instead, consider reading before bed to promote natural sleep.
• Start on the Plane: You can mitigate jet lag even before landing. Adjust your watch to your destination’s time and try to sleep and eat according to the new schedule. Use window shades to simulate darkness and remain active during the flight.

Extreme Jet Lag Remedies

Research indicates that taking a 0.5 mg dose of melatonin on your arrival day can alleviate jet lag, particularly when combined with adequate sunlight exposure. However, the U.S. Food and Drug Administration has not officially endorsed melatonin for this purpose.

Additionally, a study by Harvard Medical School suggests that fasting for at least 16 hours prior to arrival can help counteract the body’s natural clock. This approach triggers a survival response, prioritizing food seeking over traditional circadian rhythms.

How Long Does It Take to Get Over Jet Lag?

Recovery from jet lag can vary based on factors such as age, fitness level, and genetics. Your activities during the flight—like the use of sleep aids or alcohol consumption—can either shorten or extend recovery duration. The general guideline is to allow one full day of recovery for each hour gained when traveling east.

A study by the U.S. Centers for Disease Control and Prevention (CDC) indicates that recovering from jet lag while traveling west typically requires a number of days equating to half the crossed time zones. For example, flying west from JFK Airport (Eastern Time Zone) to Bangkok might take around six days for the average traveler to completely overcome jet lag.