How to Handle Jet Lag: Science-Backed Tips for Better Travel Recovery
Whether you’re traveling for work or pleasure, crossing time zones can take a toll on your sleep, energy, and focus. Jet lag happens when your body’s internal clock is out of sync with your new time zone.
For men and women in midlife—especially those already navigating hormonal shifts—this disruption can feel even more intense. The good news? With a bit of planning, you can significantly reduce its impact.
Let’s break down simple, science-based steps you can take to reduce jet lag and get back to feeling like yourself faster.
Reset Your Internal Clock Before You Arrive
One of the simplest ways to minimize jet lag is to change your clocks right away—on your phone, watch, or mentally—to match your destination’s time zone. Seeing the time signals to your brain and body that it’s time to shift gears. Even starting this mental adjustment a day or two before you fly can give you a head start.
Plan Your Sleep During the Flight
On long flights, timing your sleep matters. Try to sleep during the first half of the flight if you’re heading east (to get on local time faster) or during the second half if you’re heading west. Using an eye mask, earplugs, or noise-canceling headphones can help you fall asleep even in a noisy cabin.
For many travelers, I recommend taking 3 mg of melatonin approximately 30–60 minutes before the planned sleep period of the flight. Melatonin is your body’s natural “darkness” signal—it doesn’t knock you out like a sleeping pill, but it can gently shift your circadian rhythm to help you align with the new time zone faster.
Skip Alcohol (and Go Easy on Caffeine)
Alcohol may feel like it relaxes you on a flight, but it actually fragments sleep and dehydrates you—two factors that make jet lag worse. Likewise, avoid caffeine within 6–8 hours of your intended sleep time. Instead, focus on hydrating with water throughout the flight.
Use Light as a Reset Tool
Exposure to light is one of the most effective ways to reset your body clock. Once you land, seek bright morning light if you’re traveling east, and late-afternoon light if you’re heading west. Natural sunlight is best, but bright indoor lighting can also be beneficial. This exposure tells your body it’s time to wake up and adapt.
Start Living on Local Time Right Away
Once you arrive, adjust your eating, sleeping, and activity schedule to local time as soon as possible. Even if you’re tired, resist the urge to nap for hours in the middle of the day. Your body will recalibrate faster if you keep meals and sleep aligned with your new location.
Nap Strategically—If You Must
Short naps (15–20 minutes) can help alleviate daytime fatigue, but avoid long naps that may interfere with nighttime sleep. If you need a little boost, an early morning nap can help you wake up feeling more alert when you’re still adjusting to your new routine.
Resource: Sleep Expert Matthew Walker
If you’re interested in getting deeper into the science of jet lag, I highly recommend exploring the work of Matthew Walker, PhD, a leading neuroscientist and author of “Why We Sleep.” Walker offers practical, research-backed advice on circadian rhythms, melatonin, light exposure, and travel recovery.
Understanding how your internal body clock works is one of the most powerful ways to minimize jet lag—and Walker’s approach provides an excellent foundation for anyone who travels frequently.
Dr. Dawson’s Take
Jet lag is your body’s normal response to an abrupt time shift. With a little strategy, you can dramatically cut recovery time. My top recommendations:
Reset your internal clock as soon as possible.
Use 3 mg of melatonin strategically to help align your sleep schedule.
Prioritize hydration, bright light, and smart napping once you arrive.
If you travel frequently and find that jet lag takes a significant toll on your health, mood, or sleep, it may be worth discussing. Together, we can explore ways to optimize your circadian rhythm, including personalized melatonin timing and other non-drug interventions, to make travel easier on your body.
Book your sleep consultation today.