Imagine that you have just landed in your dream country and are eager to explore the tourist attractions. Yet, instead of feeling enthusiastic, you suffer from exhaustion and headaches. These are jet lag signs. Then, how to get over jet lag?

Let’s delve into the meaning of jet lag, its causes, duration, and how to cure it.

Experiencing insomnia and dizziness after having a long flight is not a big problem. Many other travellers also experience these jet lag symptoms.

This sleep disorder occurs when the circadian system is disrupted. This system controls and regulates the individual’s sleeping behaviour.

It often occurs when you go to another country with different time zones. Unfortunately, your internal clock system remains aligned with the original time zone. Therefore, it causes a misalignment with the local time.

Jet lag isn’t a myth. Almost 70% of travellers suffer from this sleeping disorder. Usually, they will experience several symptoms below:

Then, how long does jet lag last? Every person experiences a different duration. But typically, it ends in a few days. Experts say that it requires one day to adjust every time zone you have passed.

For instance, you may go to London from NYC (crossing five time zones). So, it may require five days for adjustment. However, factors such as individual health and adaptation strategy can influence this duration.

This problem can happen as your body cannot adapt to the new area’s time immediately. Various changes during flight may confuse the body’s clock.

Because of different time zones, you will be sleepy during the day and find it difficult to sleep at night. Your body needs some time to adapt to the local time.

In addition to your body's inability to adjust the time, other factors can trigger and affect the severity of jet lag. Here they are.

When you are in a plane’s cabin, your body may feel uncomfortable because of many factors. For example, there may be changes in air pressure, humidity, and narrow seats.

A trip eastward typically causes more severe jet lag than westward travel. When you travel eastward and pass many time zones, the internal clock phase delays. So, you have to struggle more to adjust the sleeping time.

The more time zones you cross, the more significant the disruption to your internal clock. As a result, you need more time to adapt to the new time zone.

Night flights that result in missed or irregular sleep patterns can worsen jet lag symptoms.

People who are unwell during flight and older people usually experience more severe jet lag. It is because they need a longer time to adapt to the new body’s biological rhythm.

It is difficult to avoid jet lag entirely. However, the tips below can help you minimise the effects.

Before your trip, try to shift your sleep and awake times closer to the destination’s time zone. For instance, if you want to go to the east, you should go to bed and get up earlier each day. Do this strategy for a few days before departure.

Maintain your hydration by consuming plenty of plain water. Also, avoid consuming caffeine and alcoholic beverages since they can disrupt sleep. Also, when you have a night flight, try to sleep during your flight.

Combat your stress level with relaxation techniques such as meditation, yoga, and deep breathing.

Upon arrival, maximise sunlight exposure during the day. Then, avoid bright light, especially from your gadget’s screen, before bedtime.

Even though you have tried your best to prevent jet lag, this sleep disruption can always hit you. If you suffer from the symptoms, you can follow the tips below to adjust more quickly.

Then, how to get over jet lag when returning home? These tips are also beneficial to do when you have returned from your vacation.

Dehydration can worsen the jet lag symptoms. So, be sure to drink enough water after landing.

You need to adapt to the local schedule for meals and sleep as soon as you arrive. If you land during the day, you should avoid taking a nap because it can be hard to sleep at night.

Push yourself to stay awake until a reasonable bedtime in your new time zone. This will help your body adjust to the local sleep-wake cycle more quickly.

A cup of coffee in the morning helps you to stay awake throughout the day. However, avoid drinking coffee in the afternoon and evening to prevent interference with nighttime sleep.

Natural light exposure is a powerful tool for regulating your circadian rhythm. So, spend time outdoors during the daytime hours in the new location.

When you have insomnia, you should arrange your sleeping space to make it more comfortable. For instance, switch off the light, adjust the temperature, and use an aromatherapy candle if necessary.

Exercise can help reset your internal clock. Light activities such as jogging in the morning can boost your energy level and improve your mood.

Melatonin is a hormone that can regulate your sleep-wake cycles. In fact, your body can produce this hormone naturally. But you can take melatonin supplements if you wonder how to get over jet lag west to east.

Consult with a healthcare provider before using melatonin to ensure it is appropriate for you.

Then, how long to get over jet lag? Following the tips above and prioritising rest, you can adjust within a few days. As a result, you can start enjoying your trip to the fullest.

Now, you have understood how to get over jet lag and prevent it from getting worse. You can reduce the discomfort by preparing in advance, managing your in-flight habits, and taking steps to adjust upon arrival. So, have you decided where to go? Use Traveloka for a unique activity for couples or families. Get your flight ticket with Traveloka! Prepare your accommodation in advance, and be ready for the best adventure experience.