Our Sleep Expert Takeaways:

• Jet lag happens when your internal body clock becomes misaligned with a new time zone, and recovery depends on how quickly you realign sleep, light exposure and daily habits. 
• You can shorten recovery time by adjusting your routine before and after travel, using light and sleep strategies to reset your rhythm, and giving your body time to adapt instead of pushing through exhaustion. 

There is nothing more infuriating than starting an overseas trip with jet lag. The natural and temporary phenomenon, caused by a misalignment between your body clock (aka the circadian rhythm) and the local time zone, can lead to days of extreme exhaustion, headaches and even indigestion. Sometimes it’s enough to ruin a vacation, at least for the first few days, as your body adjusts and acclimates.

Luckily, there are scientifically proven ways to prevent and treat jet lag so that you’re not yawning through museums, guzzling mid-afternoon espressos or crawling into bed before dinner.

We’ve rounded up top tips from Dr. Ana Casas, board-certified anti-aging and regenerative medicine physician and founder of Take Back Sleep. The globetrotting physician and her daughter have traveled all over the world and, as a result, have become experts on the subject. They’ve also developed the popular Waves 4 Longevity® Program: a neuroscience-driven online project designed to help high performers restore deep sleep, regulate the nervous system and protect long-term brain health.

What Is Jet Lag and Why Does It Happen?

Jet lag is a temporary sleep disorder that happens when your internal body clock, also known as your circadian rhythm, is out of sync with a new time zone. Your body is still operating on your original schedule, which can make it hard to fall asleep, wake up or feel alert at the right times.

This disruption affects more than just sleep. It can impact your energy levels, digestion, mood and cognitive performance because your body’s natural rhythms are tied to light exposure, hormones and daily routines.

Jet lag is usually worse when traveling across multiple time zones, especially eastward, since your body has to adjust to an earlier schedule. The good news is that with the right strategies, you can help your body reset more quickly and reduce symptoms.

How Does Light Exposure Help You Beat Jet Lag Faster?

One of the most important interventions, according to Casas, is light exposure to regulate the body’s circadian rhythm.

“Timing light appropriately can help the body adapt more efficiently to a new time zone,” she says, arguing that morning light after taking a red-eye to Europe, for example, can help to shift the body clock so that it aligns with your new and natural environment.

Be sure to spend time outdoors, especially if it’s sunny, immediately after checking into your hotel. “It is also not only about getting light, but avoiding light at the wrong time,” she adds. “Exposure to light during the wrong circadian phase may delay adaptation.”

During bedtime, it’s crucial to remedy this issue by limiting blue light and employing light-blocking tools such as eye masks and blackout curtains to signal your body that it’s finally time for rest.

Should You Shift Your Sleep Schedule Before Traveling?

In the days or even weeks leading up to travel, it may be wise to gradually adjust sleep and wake times by 30 to 60 minutes to better correspond with the destination’s time zone.

This can also extend to shifting meals and activities earlier or later each day, depending on the place of arrival.

“These [little gestures] can reinforce circadian adaptation and help reduce symptoms such as fatigue and insomnia,” says Casas. “Preparing in advance is one of the most effective ways to protect energy, performance and overall well-being during and after long-distance travel.”

Does Getting Good Sleep Before a Trip Really Help With Jet Lag?

It may seem like a no-brainer, but a lack of sleep prior to travel can exacerbate jet lag symptoms of fatigue and reduce cognitive performance, according to Casas.

Ensure that you’re not only getting a good amount of sleep, but also high-quality sleep before a trip. “Starting a trip well-rested can improve resilience to circadian disruption,” she stresses.

Does Melatonin Actually Work for Jet Lag?

Melatonin is one of the most widely studied remedies to reduce jet lag symptoms, especially when taken just before your head hits the pillow.

“It works by signaling ‘biological night’ and supporting circadian realignment,” suggests Casas, even if taken slightly earlier than a normal bedtime to accommodate extreme cases of exhaustion.

Melatonin also works in tandem with light exposure. “In the morning, go outside and get sunlight to tell your brain it is daytime. In the evening, take a low dose of melatonin to tell your brain it is time to sleep,” she recommends.

What Helps When You Already Have Jet Lag?

Jet lag symptoms can improve faster with simple, supportive habits that help your body reset, like staying hydrated, prioritizing relaxation and keeping your activity levels consistent. If you’re already dealing with symptoms, a few proven strategies can help ease the transition and get your sleep back on track faster:

Stay hydrated

One of the best and easiest jet lag cures is to drink lots of water. Airplane cabin humidity is three times lower than the normal environment, so you're likely to get dehydrated quickly, particularly if you are taking several long flights to reach your destination.

Take a hot bath before bedtime

Taking a bath can help ease sore muscles from travel and can also help you relax and unwind before you try to sleep. This is especially helpful if you're wondering how to get over jet lag when you get home. Unwinding from a long trip by plane in the bath or shower will help your body adjust to bedtime and get the sleep you desperately need.

Get some exercise

Quality sleep has a lot to do with your lifestyle and how active you are. If you're trying to get your body back to its natural rhythm, try doing a workout in the afternoon or yoga before bedtime. Staying active is always an important part of a healthy routine, so if you're used to being active or you want to start a better exercise routine, don't be afraid to continue your exercise goals wherever you are.

Can Sound or Brainwave Audio Help You Sleep With Jet Lag?

Unlike typical jet lag advice, Casas is a huge proponent of incorporating brainwave entrainment audio: therapeutic soundwave technology that utilizes slow, rhythmic sound patterns, beats, tones and modulations that can help induce relaxation and even deep sleep. The audio’s frequencies are designed to influence brainwave activity to achieve desired mental states (i.e., low is best for catching Zzz’s).

“Listening to brainwave entrainment audio can help guide the brain into deeper, more restorative sleep when your internal clock is misaligned after travel,” claims Casas.

Start by searching Spotify or YouTube for artists like "Binaural Beats Sleep" or "Brainwave Entrainment" to peruse selections and find a track that works best for you.

How Long Does Jet Lag Last?

Jet lag is a temporary disruption of your internal body clock, and symptoms typically last a few days to about a week depending on how many time zones you cross. It reflects a disruption to the brain’s master clock, which can affect sleep quality, energy levels, mood and even digestion until your circadian rhythm resets to the local schedule. Eastward travel and crossing multiple time zones often make symptoms last longer since your body has to adjust to an earlier sleep cycle.

“Jet lag is not just an inconvenience; it reflects a temporary misalignment of the brain’s master clock that can influence sleep quality, cognitive performance, mood and metabolic function,” says Casas.

The fastest way to recover is by taking a proactive approach, including adjusting light exposure, shifting sleep timing and supporting your body with consistent habits once you arrive. With the right strategies, most people gradually feel more normal and aligned each day after travel.