Jet lag is essentially a circadian rhythm sleep disorder. Normally, your body clock is tuned to the 24-hour day–night cycle: daylight keeps you awake, and darkness tells your brain it’s time for sleep. But when you zoom across several time zones in a matter of hours, your internal clock can’t instantly catch up.
For example, if you fly from New York to London and arrive at 11 PM local time, your body might still feel like its 6 PM back in New York, making it hard to fall asleep. Your body then goes through a “recouping” phase – sometimes linked to the growing pains of adjusting to a new schedule.
The adjustment takes time. In practice, your circadian clock shifts by roughly 1–1.5 hours per day as you reset to the new zone. This means if you cross, say, 6 time zones, it could take around 4–6 days to adapt fully. (Interestingly, it’s usually a bit easier to stay up later (westward travel) than it is to try going to bed earlier than usual (eastward travel).) Until the clock catches up, you’ll feel jet-lagged.
Several factors during air travel can make jet lag worse.
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Dry airplane cabins (warm, low-humidity air) can cause dehydration, which amplifies fatigue.
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Reduced oxygen and cabin pressure can trigger inflammation and stiffness, leaving you fatigued even before landing.
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Long distance flights also often involve cramped seating and limited movement, which isn’t great for circulation or comfort.
All these can add up to arriving at your destination feeling achy, foggy, and off-schedule.
Common Jet Lag Symptoms
In practical terms, expect a mix of sleep and daytime complaints right after a long flight. Typical jet lag symptoms include:
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Sleep problems: Hard time falling asleep, staying asleep at night, or waking up too early.
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Daytime sleepiness: Feeling drowsy, groggy or lethargic during daylight hours when you need to be up.
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Cognitive “fog”: Trouble concentrating, impaired memory, and slower reaction times (often described as brain fog).
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Mood re changes: Irritability, mild anxiety, or low mood – it’s common to feel a bit cranky when your sleep is off.
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Digestive issues: Nausea, indigestion, stomach problems, or loss of appetite can occur since the new time cues disrupt your established eating routines.
Most people experience at least one of these symptoms after crossing several time zones. They are generally temporary, as your body will resynchronize to the new local time in a few days. But if you’re a frequent flyer (pilots, business travelers), you may suffer chronic sleep pattern disruption linked to longer-term health impacts like mood issues or metabolic problems.
How to Reset Your Internal Clock
The good news is you can help your body adjust faster by using light exposure and smart sleep habits.
Use Light
Light is the strongest environmental “signal” (zeitgeber) for our circadian clock. Morning sunlight tells our brain “Hey, it’s daytime” and pushes the clock forward, while evening darkness signals sleep time.
To reset quickly, seek bright light at the right times. For example, after arriving at your destination, spend time outdoors in daylight – especially in the morning. Getting outside during daylight hours “helps your body recognize it’s time to be awake,” which jump-starts your internal clock. If you can’t get outdoors, sitting by a bright window or using a light box can offer similar benefits. Conversely, after sundown, avoid bright lights (including screens) to help melatonin rise and prepare your body and mind for sleep.
Use Melatonin Supplements
Another powerful tool is melatonin – a hormone (and supplement) that signals your body it’s nighttime. Taking a small dose of melatonin at bedtime in the new time zone can gently advance or delay your clock as needed. (For example, if you flew east, taking melatonin an hour or so before your target bedtime at the destination can help “set” your sleep time earlier.)
Research indicates melatonin is generally safe and widely used to combat jet lag, but it works best if timed correctly. It’s wise to consult a doctor or pharmacist about the right dose and timing. Other natural sleep aids – like chamomile or valerian – can be helpful too, but again, use them by your new local schedule.
Adjust Your Bedtime
Timing your sleep schedule before travel can also ease jet lag. Try shifting your bedtime and wake time by an hour or two toward the destination’s schedule in the days leading up to your trip. For instance, if you’re traveling east, go to bed and wake up slightly earlier each day; if traveling west, gradually shift later. This pre-adjustment means your body has less distance to “travel” mentally once you land. The CDC specifically recommends matching your sleep period to the destination a few days before flying, and Cleveland Clinic advises adjusting meal times ahead of time.
Optimize Your Sleep Environment
Even after you land, the environment where you sleep makes a big difference. Aim to make your bedroom or hotel room as conducive to sleep as possible:
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Dark: Use blackout curtains or an eye mask. Darkness prompts melatonin release and tells your body it’s nighttime.
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Quiet: Eliminate noise disruptions. Earplugs or a white-noise machine (or a fan) can mask disturbing sounds. As one sleep expert notes, a “cool, quiet, and dark” sleeping space is ideal for adjusting your clock.
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Cool: Lower the room temperature. A cooler environment (around 60–67°F) is proven to help people fall asleep faster and sleep more deeply. Carrying along breathable sheets or a thin blanket can help you fine-tune your comfort.
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Technology-free: Turn off phones, tablets and computers at least an hour before bed. The blue light and mental stimulation from screens can keep your brain alert. Wind down with a book, meditation or gentle stretching instead.
Why Your Mattress Matters
Among all these environment factors, your mattress plays a starring role in how well you recover. When you’ve just battled 8+ hours of air travel and circadian confusion, you need your bed to work for you, not against you. A supportive, comfortable mattress can mean the difference between tossing and turning all night versus sleeping through deeply.
A good mattress relieves pressure points, aligns your spine, and helps regulate temperature – all of which contribute to uninterrupted sleep. For example, a mattress with responsive foam or zoned springs will contour around shoulders and hips (especially important for side sleepers), preventing aches that would otherwise wake you. It also keeps your back properly supported, so you’re not straining or tossing to find a comfortable position.
One physician told Sleep Foundation, “An older mattress well past its lifespan can negatively impact sleep quality. Reduced support and an uneven surface can lead to discomfort… resulting in a lot of shifting throughout the night.”.
In contrast, a fresh, high-quality mattress tends to smooth out the night. In a study, switching from a worn-out bed to a new supportive mattress led to a big jump in restorative sleep – even with about the same total sleep time. In other words, the sleeper spent more of those hours in deep and REM sleep, waking up feeling notably more refreshed.
Medical reviewers have noted that this “increase in restorative sleep despite less total sleep time could be explained by the improved support and comfort provided by the new mattress.” Essentially, the same 7 hours of sleep can feel like a whole night’s rest if the mattress isn’t constantly poking or drooping.
Practically speaking, a supportive mattress helps you fall asleep faster and stay asleep longer – two critical factors when you have to adapt to a new time zone. With less tossing and fewer wake-ups, your body can cycle through deeper sleep stages. It’s during these deep cycles that hormones like melatonin and cortisol get properly balanced, helping your circadian clock reset. In short, deep uninterrupted sleep accelerates jet lag recovery, while fragmented sleep makes the adjustment drag on.
Travel-savvy sleepers often notice that their bedroom setup (including the mattress) can make or break post-flight recovery.
Practical Tips for Beating Jet Lag
Bringing it all together, here are some expert-backed tips to recover from jet lag as fast as possible, from pre-flight planning to the moment you wake up:
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Shift your schedule early: A few days before travel, gradually adjust your sleep and wake times to match your destination’s time zone.
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Use light to your advantage: Get morning sunlight to help reset your internal clock and dim lights in the evening to wind down.
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Drink water: Staying hydrated before, during, and after your flight to fight fatigue—skip the alcohol and limit caffeine.
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Plan in-flight sleep: If its night where you're headed, try to sleep on the plane; if it’s day, stay active and alert.
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Watch what you eat before bed: Avoid heavy meals and alcohol close to bedtime to support restful, uninterrupted sleep.
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Follow the local schedule: As soon as you land, try to eat, sleep, and stay awake according to local time—even if you feel off.
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Use sleep aids smartly: Consider melatonin or gentle sleep aids short-term, and stick to calming bedtime habits to ease into rest.
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Make your room sleep-friendly: Keep your sleep space cool, dark, and quiet—use white noise, eye masks, and airplane mode as needed.
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Prioritize mattress quality: A supportive, pressure-relieving mattress is essential for falling asleep fast and staying asleep longer.
Consider Your Mattress for Better Travel Recovery
A supportive, pressure-relieving mattress can make all the difference in how quickly your body recovers and resets after long-haul flights. Instead of tossing and turning on an outdated bed, give yourself the gift of deep, uninterrupted sleep.
If your current mattress is sagging, too firm, or just not cutting it anymore, it’s time for an upgrade. Explore premium, travel-recovery-friendly options at the Bedding Mart and invest in better sleep that supports your lifestyle at home and after every journey.
