How to Overcome Jet Lag After Travel?

Quality Care Global

3 min read

overcome jet lag

Imagine arriving in a new country, ready to take charge of your health through a much-anticipated medical procedure. But instead of feeling refreshed, you're groggy, exhausted, and struggling to focus. That’s jet lag—a common side effect of long-distance travel.

Don’t worry! You don’t have to let jet lag slow you down. With a few smart strategies, you can adapt quickly, shake off the fatigue, and focus on your health. Let’s explore the best ways to overcome jet lag and make your medical travel experience smooth and stress-free!

What is jet lag and why does it occur?

Jet lag occurs when your body’s internal clock struggles to adjust to a new time zone. This results in symptoms like:

  • Trouble falling asleep or staying awake
  • Irritability or mood changes
  • Digestive issues
  • Daytime fatigue

According to the American Academy of Sleep Medicine, the more time zones you cross, the more intense jet lag becomes. Eastward travel often causes more disruption than westward travel because it's harder to shorten the body’s natural day

For medical travelers, this misalignment can lead to:

  • Pre-treatment exhaustion that affects your readiness for procedures.

  • Difficulty staying on schedule for appointments and medications.

  • Slower recovery after a procedure, since poor sleep can affect healing.

How long does jet lag last?

It typically takes one day per time zone crossed to adjust to the new local time. For example, if you travel across three time zones, you might feel jet-lagged for about three days.

However, this varies based on factors like age, hydration levels, and sleep habits. For instance, younger travelers may adjust faster to new time zones compared to older individuals.

Best ways to overcome jet lag

Here are some practical tips to help you beat jet lag and feel your best during your travel:

1. Gradually adjust your sleep schedule

Before your trip, shift your sleep and wake times closer to your destination’s time zone. Start adjusting 3–4 days in advance to minimize the shock to your circadian rhythm.

  • Traveling east? Go to bed earlier.

  • Traveling west? Stay up later.

2. Plan your flight wisely

If possible, book flights that arrive in the evening at your destination. Avoid long layovers that cross additional time zones, as these can make adjusting even harder

3. Stay hydrated

Dehydration can worsen jet lag symptoms. Airplane cabins have low humidity, which can leave you feeling drained.

Drink plenty of water before, during, and after your flight. But avoid excessive caffeine and alcohol—they can disrupt your sleep cycle.

4. Prioritize light exposure

Light is a powerful regulator of your internal clock. Use it to your advantage:

  • Get natural sunlight in the morning if traveling east.

  • Seek light later in the day if traveling west.

If natural light isn’t available, light therapy devices can mimic sunlight and help reset your body clock.

5. Use melatonin if needed

As a sleep-regulating hormone, melatonin can help in reducing jet lag.

  • Take melatonin 30 minutes before your target bedtime at your destination.

  • Use it for a few days until your body adjusts.

Studies show that melatonin is particularly effective when traveling across five or more time zones.

6. Avoid heavy meals at odd hours

Your digestive system has its own rhythm, so eating heavy meals at inappropriate times can cause discomfort.

  • Stick to light, nutritious foods that align with your treatment plan.

  • Try to eat at local mealtimes to help your body adjust.

7. Align with the local time zone immediately

Upon arrival, adjust to the local schedule for sleeping, eating, and other activities:

  • Limit naps to under 30 minutes to avoid disrupting your nighttime sleep schedule.

  • If you land in the morning, resist the urge to sleep until bedtime.

8. Move your body

Gentle exercise can help reduce fatigue and stiffness from long flights. A light walk or simple stretches after landing can do wonders. Avoid heavy workouts if you have a medical procedure coming up.

Bottom line

In short, the best way to overcome jet lag is to be proactive and patient. By managing jet lag, you’ll arrive feeling refreshed and ready for your consultation or recovery. Simple steps like adjusting your schedule, staying hydrated, and getting enough rest before and after your flight can make a big difference.

At Quality Care Global (QCG), we understand that medical travel is about more than just arrival. We’re here to guide you every step of the way, so you can focus on your health.