How to Deal with Jet Lag on International Trips

What is Jet Lag? Understanding the Meaning and Effects

Jet lag is a temporary sleep disorder that occurs when your body’s internal clock, or circadian rhythm, is disrupted by traveling across multiple time zones. This misalignment between your biological clock and the local time can lead to fatigue, difficulty concentrating, irritability and even digestive discomfort.

The more time zones you cross, the more intense the symptoms tend to be. While some travelers adjust quickly, others take days to fully adapt. Understanding how jet lag affects your body is the first step toward minimizing its impact and ensuring a smooth transition into your new destination.

The Psychology Behind Jet Lag: Why It Affects Sleep and Energy

Jet lag isn’t just about adjusting to a new time zone—it’s a battle between your brain and your body clock. Our circadian rhythm, which regulates sleep, hunger and energy levels, is influenced by exposure to light and darkness. When we travel across multiple time zones, our internal clock stays synchronized with our departure location, making it harder to adapt to the new schedule.

This desynchronization impacts the release of melatonin, the hormone responsible for sleep, leading to insomnia, daytime drowsiness, and a general sense of fatigue. Additionally, psychological factors like travel stress, excitement, or anxiety can amplify jet lag symptoms, making it even more difficult to reset your body’s rhythm. Understanding these mental and biological processes can help you develop better strategies for a smoother transition.

Is Jet Lag Worse When Traveling East or West?

Jet lag tends to hit harder when traveling east because your body has to adjust to a shorter day, essentially forcing you to sleep and wake up earlier than your internal clock prefers. This disrupts melatonin production and makes it harder to fall asleep at the right time. Traveling west, on the other hand, extends your day, which is generally easier for most people to adapt to since it aligns more naturally with our circadian rhythm. While both directions can cause fatigue and disorientation, eastward travel often results in more severe sleep disturbances, making strategic preparation even more essential.

How to Avoid Jet Lag: Best Prevention Strategies Before Your Flight

Preventing jet lag starts long before you step on the plane. A few simple adjustments to your routine can help your body adapt more smoothly to the new time zone, ensuring a more enjoyable trip. Here are some expert-backed strategies to minimize jet lag before takeoff:

• Gradually adjust your sleep schedule: shift your bedtime an hour earlier or later (depending on your destination) a few days before departure to help your body acclimate.

• Stay hydrated: drink plenty of water in the days leading up to your trip to prevent dehydration, which can worsen jet lag symptoms.

• Get plenty of sunlight: exposure to natural light helps regulate your internal clock, making the transition easier.

• Avoid excessive caffeine and alcohol: these can disrupt sleep patterns and make it harder for your body to adjust.

• Book flights strategically: if possible, choose flights that arrive in the evening at your destination, allowing you to get a good night’s sleep upon arrival.

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For an even smoother transition, staying in a comfortable, well-located hotel is key. Accor hotels worldwide offer the perfect balance of relaxation and convenience, so you can recharge in a cozy setting while adapting to your new schedule.

Tips to Minimize Jet Lag During Your Flight

Jet lag can set in while you’re still in the air, but a few simple habits can make all the difference. By taking care of your body and adjusting to your new time zone mid-flight, you’ll land feeling more refreshed and ready to explore. Here’s what you can do:

• Set your watch to your destination’s time: mentally adjusting to the new time zone while still in the air can help your body transition more smoothly.

• Stay hydrated: airplane cabins are dry, so drink plenty of water to prevent dehydration, which can worsen fatigue and jet lag.

• Move around and stretch: walking up and down the aisle and doing light stretches can improve circulation and help fight travel fatigue.

• Take short naps if needed: if your flight is long, short naps (no more than 20-30 minutes) can help you stay energized without throwing off your sleep schedule.

• Avoid heavy meals: eating light and nutritious food can prevent sluggishness and digestive discomfort, making it easier to adjust upon arrival.

• Use sleep aids wisely: if your flight coincides with nighttime at your destination, consider using an eye mask, noise-canceling headphones, or melatonin to encourage rest.

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A well-planned in-flight routine can make a world of difference in how you feel upon landing, setting the stage for a smooth and enjoyable trip!

How to Recover from Jet Lag Quickly After Landing

Even with the best preparation, some jet lag may still set in once you arrive. The key is to help your body adjust as quickly as possible so you can make the most of your trip. Follow these simple tips to bounce back faster:

• Get sunlight exposure: natural light is one of the most powerful tools for resetting your internal clock. Spend time outdoors as soon as possible.

• Resist the urge to nap: if you arrive during the day, fight the temptation to sleep right away. Stay awake until local bedtime to help your body adjust.

• Stay hydrated and eat well: drinking plenty of water and eating light, nutritious meals can help regulate your energy levels.

• Engage in light exercise: a short walk or gentle stretching can ease stiffness from travel and boost your circulation.

• Follow the local schedule: try to sleep, wake up, and eat at the usual local times, even if you don’t feel fully adjusted yet.

• Use strategic naps if necessary: if exhaustion hits hard, keep naps under 30 minutes to avoid disrupting your nighttime sleep.

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And for a truly restful recovery, staying at an Accor hotel makes all the difference!

How Long Does Jet Lag Last? Recovery Time and Adjusting Sleep Patterns

Jet lag recovery time varies from person to person and depends on the number of time zones crossed. On average, the body takes about one day per time zone to fully adjust. However, several factors, such as age, overall health, and sleep habits, can influence how quickly you adapt.

For a smoother transition, try adjusting your sleep schedule a few days before departure, gradually shifting your bedtime toward your destination’s time zone. After arrival, sticking to a consistent wake-up time and getting plenty of daylight exposure can significantly speed up recovery. Staying in a comfortable and well-located hotel, like the ones in the Accor network, can also make a difference giving you the restful environment needed to recharge and make the most of your travels!

Jet Lag and Sleep: How to Handle Insomnia After a Long Flight

Adjusting to a new time zone can leave you tossing and turning at night, struggling with insomnia. While your body adapts, there are ways to ease the transition and improve sleep quality after a long-haul flight.

• Stick to a bedtime routine: try to replicate your usual nighttime habits, such as reading a book or meditating, to signal your body that it's time to sleep.

• Expose yourself to natural light: sunlight helps regulate your internal clock, so spend time outdoors during the day.

• Avoid caffeine and alcohol before bed: both can interfere with sleep, making it harder to doze off.

• Use relaxation techniques: deep breathing, gentle stretching, or listening to calming sounds can help you unwind.

• Create a sleep-friendly environment: keep your room dark, quiet, and at a comfortable temperature. If needed, use an eye mask and earplugs.

How to Fight Jet Lag When Traveling to Europe, Asia, or the U.S.

Jet lag can feel more intense depending on your destination, as traveling across multiple time zones disrupts your body’s internal clock. Here’s how to manage it effectively based on where you’re headed:

• Traveling to Europe (eastward travel): since flying east shortens your day, gradually shift your sleep schedule a few days before departure. Try to sleep earlier each night and expose yourself to bright light in the morning to adjust faster.

• Traveling to Asia (long-haul eastward travel): the greater the time difference, the harder the adjustment. Consider breaking up your journey with a layover to ease the transition. Hydration, light meals, and avoiding naps upon arrival can help you adapt quicker.

• Traveling to the U.S. (westward travel): since westward travel extends your day, it may be easier to adjust. Stay awake until local bedtime by staying active, and avoid screens before sleep to help reset your internal clock.

No matter your destination, a good night’s sleep is key to overcoming jet lag. Stay in a comfortable Accor hotel, where quality services and relaxing atmospheres ensure you wake up refreshed and ready to explore!

Managing Jet Lag on Business Trips: Staying Productive While Traveling

Jet lag can be a major challenge for business travelers, affecting focus, energy levels, and overall performance. To stay productive while on the go, consider these strategies:

• Plan ahead: if possible, arrive a day early to adjust before important meetings. Even a few extra hours can make a difference.

• Adapt your schedule: gradually shift your sleep and meal times a few days before departure to align with your destination’s time zone.

• Use strategic naps: short power naps (20–30 minutes) can boost alertness without making you groggy.

• Stay hydrated and eat light: dehydration and heavy meals can worsen jet lag symptoms. Opt for light, protein-rich meals and drink plenty of water.

• Maximize daylight exposure: natural light helps reset your internal clock. Schedule outdoor meetings or take a short walk in the morning to adjust faster.

By implementing these strategies, you can maintain your energy levels, stay sharp in meetings, and make the most of your business trip without letting jet lag slow you down.

Travel Smart with Accor: Comfortable Stays to Help You Beat Jet Lag

A well-planned trip doesn’t stop at booking flights—it includes choosing the right place to rest and recharge. Beating jet lag is much easier when you stay in a hotel designed for comfort, relaxation, and convenience. Accor hotels around the world offer everything you need to adjust smoothly to a new time zone.

And for even more perks, join ALL – Accor Live Limitless, the loyalty program that rewards you with exclusive benefits, upgrades and points to use on future stays. Travel smarter, rest better and make every journey unforgettable with Accor.