tips for fighting jet lag

When traveling across different time zones, it is common to encounter an unpleasant sleep disorder called «jet lag». It manifests itself with fatigue, drowsiness during the day, difficulty falling asleep at night, reduced attention and digestive disorders. We’ll find out why jet lag happens and share practical tips on how to mitigate its effects and get back to your normal pace faster.

What is jet lag and why does it occur?

• • Biological clock (circadian rhythms): Every human being has a 24-hour internal rhythm that regulates sleep, hormones, temperature and digestion.

• • Changing the time zone: After moving several time zones forward or backward, our body remains «stuck» in the old time mode and cannot immediately adapt to the new time.

• • Melatonin is secreted: it is a hormone that helps you feel sleepy at night. Its production is late or too early, which interrupts the sleep period.

Jet lag symptoms

1. 1. Drowsiness and tiredness during the day

   2. Difficulty falling asleep or waking up too early at night

   3. Indigestion: lack of appetite or increased thirst

   4. Concentration and mood swings

   5. Heachache

1. Before the trip: prepare in advance

• • Gradually change your sleep schedule: go to bed a few days before your flight and get up 15-30 minutes earlier or later each day, depending on the direction of travel.

  • A balanced diet: eat light, light meals, avoiding fatty foods and alcohol.

  • Hydration: drink enough water: the body becomes dehydrated during the flight, which increases fatigue.

2. While traveling: Save energy and adjust time

• • Set the clock to the new time: turn the clock back as soon as you board the plane. It helps to adapt psychologically.

  • Sleeping in flight: if you travel «east» (advanced time zones), try to sleep during the flight; if «to the west» – stay awake so you can sleep on the spot.

  • Movement and stretching exercises: Occasionally stand up, walk down a flight of stairs, or do simple stretches to improve circulation.

  • Limited hydration and caffeine: take water, but avoid too much caffeine or alcohol, which can disturb sleep.

3. Upon arrival: Adaptation strategies in a new time zone

A. Light therapy

• • Natural light: in the morning sunlight you will receive a signal for your body clock to «wake up». If you’ve moved to the Western time zone, being in bright light in the evening helps «lengthen» the day.

• • Bulbs: in adverse weather conditions or traveling north/south it is possible to use special «light boxes» (10,000 lux), 20-30 min. early morning

B. Sleep hygiene

• • Stable rhythm: Try going to bed and getting up at the same time every day, even on weekends.

• • Relaxing ritual: spend 30-60 minutes before going to bed. without screens (reading, meditation, light yoga).

• • Optimize your environment: the room must be cool (18-20 °C), dark and quiet.

C. Supplements and medications

• • Melatonin: for short-term use, some recommend 0.5-3 mg of melatonin over 30-60 minutes. before going to bed Consult your doctor for dosage and duration of use.

• • Natural herbal supplements: chamomile, valerian, and passionflower extract can help you relax.

D. Nutrition and physical activity

• • Light evening snack: protein + complex carbohydrates (cottage cheese with oats, bananas with nut butter).

  • Regular exercise: Active sports during the day improve sleep quality, but avoid vigorous activity less than 3 hours before sleep

4. Long-term recommendations

• • Limit screen time in the evening – Blue light interrupts the production of melatonin.

• • Take care of a comfortable bed: a soft, high-quality bedding set improves comfort – you can find it in our SavaHome e-store.

• • Watch the adaptation – normally the body needs 1 day per time zone to adapt (e.g. 3 time zones = 3 days for adaptation).

• • Listen to your body’s signals – if you still feel overwhelmed, give yourself a short break of 20-30 minutes. break for daytime sleep, but no later than 3pm.

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Jet lag not only affects sleep but also overall health and work performance. However, with simple preparation, maintaining good sleep habits, light therapy, and a healthy diet, you can easily adapt to a new time zone. Plan your trip in advance, ensure you stay hydrated, get plenty of sunshine, and create a comfortable sleep environment using SavaHome’s high-quality bedding—this way, even the longest journeys won’t disrupt your body’s balance.