What is Jet Lag?
Jet lag, medically known as desynchronosis, occurs when your internal biological clock (circadian rhythm) is out of sync with the local time of your destination. This happens because your body is still programmed to the light/dark cycle of your origin point.
Symptoms include fatigue, insomnia, digestive issues, and "brain fog." While it's impossible to eliminate jet lag entirely for long-haul flights, you can significantly reduce its duration and severity.
The Power of Light
Light is the primary "Zeitgeber" (time-giver). When light hits your retina, it signals your brain to stop producing melatonin. To shift your clock forward (traveling East), you need morning light. To shift it backward (traveling West), you need evening light.
Strategic Pre-Adjustment
Don't wait until you land to start adjusting. The most successful travelers begin shifting their schedule 72 hours before departure.
Traveling East
Go to bed 1 hour earlier each night and wake up 1 hour earlier.
Traveling West
Stay up 1 hour later each night and sleep in 1 hour later.
The Role of Melatonin
Melatonin is a hormone that signals to your body that it's time to sleep. While available over-the-counter in many countries, it should be used strategically. Taking melatonin at the "wrong" time can actually worsen jet lag.
Always consult with a medical professional before starting any supplement regimen, including melatonin.
In-Flight Best Practices
Your behavior on the plane sets the stage for your arrival.
Set your watch immediately
As soon as you board, change your watch to the destination time. This helps you mentally prepare.
Hydrate aggressively
Cabin air is extremely dry. Dehydration exacerbates jet lag symptoms.
Eat according to destination time
If it's breakfast time at your destination, eat breakfast, even if it's midnight on the plane.
Ready for a
Precision Plan?
Our algorithm calculates the exact moments you should seek light, avoid light, and sleep based on your specific flight details.