Common signs you’re getting smashed by jet lag
- Thumping headaches
- Zombie-level tiredness
- Can’t sleep at night / can’t stay awake during the day
- Brain fog, grumpy mood, zero appetite
- Stomach doing backflips (constipation or the opposite)
How long does it last?
One day per time zone crossed. Cross 6 hours and expect about 6 days to feel normal again. If you’re still wrecked after two weeks, see a doctor, it might be something else.
If waiting a week isn't an option, here are 8 proven ways to smash jet lag fast.
Switch to the new time zone the moment you land
Change your watch and phone the second you board the plane. Eat, sleep and drink coffee on the new schedule – not the old one. Your body will thank you.
Sleep smart on the plane
Flying into daytime at your destination? Stay awake.
Flying into night? Try to grab a few hours – noise-cancelling headphones, eye mask, neck pillow, earplugs. Little things make a big difference.
Hydrate like your holiday depends on it
Long flights dehydrate you, and dehydration makes jet lag worse. Bring an empty bottle through security, refill at the gate, and keep sipping water the whole trip.
Use light to hack your body clock
Morning sunlight tells your brain “wake up”. Afternoon/evening light says “stay awake longer”.
Flying east (harder): get outside for morning sun as soon as you land.
Flying west: seek light in the late afternoon/evening.
Light-therapy lamps or even a bright hotel room work if it’s cloudy.
Caffeine in right time
A coffee or two in the morning/early afternoon keeps you sharp. Skip it after 2–3 pm or you’ll be staring at the ceiling all night.
Make your bedroom feel like home
Cool room (18–20 °C), silence the phone, travel fan or white-noise app, familiar pillow spray or photo on the nightstand. Small comforts = faster sleep.
Melatonin (it actually works)
Take 0.5–5 mg about 30–60 minutes before you want to sleep in the new time zone.
Going east: take it earlier in the evening.
Going west: take it later to help you stay asleep longer in the morning.
Always check with your doctor first if you’re on other meds.
Short-acting sleeping tablets (only if needed)
Some people use a low-dose sleeping pill for the first 1–2 nights. Talk to your GP before you fly, they can prescribe something safe and short-acting. Never mix with alcohol.
Start shifting a few days early
Three days before you leave, gradually move meals and bedtime 1–2 hours toward the destination time. You’ll hit the ground running.
Do most of the above and you’ll cut jet lag from a week of misery to just a day or two of feeling average. Then you can actually enjoy the holiday you paid for. Safe (and energised) travels!