Jet Lag: How to Beat It and Why Medications and Supplements Can Help
When you cross time zones, your body doesn’t instantly reset. This mismatch between your internal clock and the local time is called jet lag, a temporary disorder caused by disruption of the circadian rhythm during rapid long-distance travel. Also known as time zone change syndrome, it’s not just feeling tired—it’s trouble sleeping, brain fog, digestive issues, and even mood swings that last for days. The problem isn’t the flight itself. It’s your circadian rhythm, the 24-hour biological cycle that regulates sleep, hormones, and body temperature still thinking it’s home. If you flew from New York to Tokyo, your body might still be on Eastern Time while the sun rises at 6 a.m. local time. That’s why you feel wide awake at midnight and exhausted at noon.
Some people try to power through. Others reach for sleep aids. But not all fixes are equal. melatonin, a natural hormone your body produces to signal sleep is one of the few backed by real studies—especially for eastbound travel. Taking it at the right time (usually right before bedtime at your destination) can help reset your internal clock faster than caffeine or sleeping pills. But it’s not a magic bullet. Dosing matters. Timing matters. And if you’re already on other meds—like blood thinners or antidepressants—it could interact. You also can’t just rely on it. Light exposure is just as important. Getting sunlight in the morning when you’re in a new time zone tells your brain it’s time to wake up. Avoiding bright screens at night helps too.
What you eat, when you eat, and how much you move also play a role. Skipping meals or drinking too much alcohol won’t help you adjust faster—it’ll make things worse. Some people swear by herbal supplements like valerian root or chamomile, but the evidence is thin. Prescription sleep drugs might knock you out, but they don’t fix your rhythm. And if you’re flying often for work, you’re not alone. Many travelers, from pilots to business professionals, use a mix of timing, light, and melatonin to stay sharp. The goal isn’t to sleep through the whole trip. It’s to sync your body with the new time as quickly as possible.
Below, you’ll find real advice from people who’ve been there—how to time your meds, what supplements actually work, and how to avoid the traps that make jet lag last longer than it should. No fluff. No myths. Just what helps—and what doesn’t.
