As a travel health expert with years of advising frequent flyers, I know jet lag can disrupt your vacation. Crossing multiple time zones confuses your internal clock, leading to sleep issues like trouble falling asleep on eastward trips or waking early westward. While unavoidable, these evidence-based tips from sleep medicine specialists can significantly reduce symptoms.
- Take low-dose melatonin (0.5 mg) supplements to ease jet lag symptoms, as supported by clinical studies.
- Use sleeping tablets for the first three nights at your destination, but consult your doctor for the appropriate dose.
- Adjust in advance: Shift your sleep schedule a few days before—earlier for eastbound, later for westbound travel.
- Set your watch to destination time upon boarding the plane.
- Skip alcohol and caffeine 3-4 hours before bed; both disrupt sleep as stimulants.
- At your destination, eat light meals aligned with local time—avoid heavy eating.
- Steer clear of alcohol during the flight. At altitude, it dehydrates you, slows breathing, and worsens jet lag.
- Pack earplugs and an eye mask to block noise and light for better rest.
- Expose yourself to sunlight strategically: It's the strongest natural reset for your circadian rhythm before, during, and after travel.
