Beyond melatonin: How doctors and sleep experts really recommend you overcome jet lag

Whether you're flying across the country or across the globe, that mind-melting, time-warping experience can leave even the most seasoned traveler wrestling with a serious case of jet lag. An honest-to-goodness (albeit temporary) sleeping disorder, jet lag strikes when your body's internal 24-hour clock (aka your circadian rhythm) gets completely out of sync with your new time zone. The result? You feel like you've sprinted directly into a wall of bone-deep fatigue and exhaustion.

"Jet lag usually occurs when you travel across more than two time zones," says Dr. Joyce Adesina, a sleep medicine specialist with Keck Medicine of USC in Los Angeles. "So you're either experiencing some sort of insomnia or excessive daytime sleepiness because of this trip." But that's not all — other symptoms can include feeling disoriented, changes in appetite, digestive issues or shifts in your menstrual cycle. Headaches and irritability are also common.

Even the idea of jet lag is enough to keep some would-be vacationers home: A 2024 survey discovered that one in five U.S. travelers would actually bow out of a trip if they thought jet lag was going to get the best of them. But there's no need to panic: There are plenty of expert-backed, scientifically-valid jet lag remedies to help nearly every traveler. Here's what you need to know — and how to get over jet lag.

What is jet lag?

You know how you often feel tired, headachy and even a little disorientated during or immediately after a long flight? That's not jet lag; it's something called travel fatigue, and it strikes thanks to a combo of icks like low humidity, dehydration, low air pressure and sleep loss. Jet lag, on the other hand, occurs in the next few days after your flight. The symptoms are similar and often go hand in hand, so many people refer to the entire post-flight travel experience as jet lag.

Factors that affect jet lag severity

The severity of your jet lag is affected by several factors.

• Age: While everyone is susceptible to jet lag, research shows that people over the age of 60 experience circadian changes that can make it more difficult to recover from jet lag.
  

• Number of time zones: Generally, the more time zones you travel across, the longer it'll take to recover. There's actually a rough formula: Expect about one day of recovery for each time zone you cross. "If you are going from the West Coast to the East Coast of the United States, then it'll take about three days to adjust, since there is a three-hour difference. If you are going across seven time zones, it will take a week," says Bryce Mander, PhD, an associate professor of psychiatry and human behavior at the University of California, Irvine, School of Medicine.

  However, jet lag affects everyone differently. "There are some people who travel one time zone, and that really bothers them. It really is very disruptive to their entire routine, to their sleep, to when they feel good. And there are other people who can travel for four or five hours, and it's not a big deal for them," says Jamie Zeitzer, PhD, co-director of the Stanford Center for Sleep and Circadian Sciences.

• Destination: Your body's natural clock actually runs slightly longer than 24 hours, which means it's easier to stretch your day out than to compress it. That's why traveling west (where you "gain" time) feels more natural than traveling east (where you "lose" time), according to research.
  

• Sleep before travel: If your sleep is not great in the days leading up your flight, you're at a higher risk of getting jet lag after traveling.

Top expert-recommended jet lag remedies

First, the bad news: You can't eliminate jet lag completely. However, that doesn't mean you're destined for fatigue-fueled travel. "There are essentially two cues that can help you swing your circadian rhythm and soften the effects of jet lag," says Dr. Sam Kashani, an assistant clinical professor of sleep medicine at David Geffen School of Medicine at UCLA. "One is bright light exposure, and the other is strategically timed melatonin." The timing of each is key to your jet lag recovery.

Light exposure

Light is your secret weapon for beating jet lag because it directly controls your circadian rhythm. Here's how it works: Light exposure suppresses melatonin, the hormone your body naturally releases about one to three hours before bedtime. By strategically timing when you get light, you can actually shift your internal clock.

The key is matching your light exposure to your travel direction. The exact timing will depend on how many time zones you're crossing and your desired sleep schedule at your destination, but here's the gist, according to Kashani: Evening light usually helps you adapt to a later time zone after traveling west, whereas first-thing morning light can help you adjust to an earlier time zone after traveling east.

If it's not sunny or bright outside when you're trying to make these adjustments? Adesina recommends considering a light box for boosting exposure ... or sunglasses when you need to avoid light.

Melatonin

Light directly affects the melatonin your body releases — and since melatonin is what signals sleepiness, taking melatonin supplements at strategic times may also help shift your internal clock. "For jet lag, you must take melatonin across multiple days at low doses —1 to 3 milligrams or less — at least three hours before [your desired] bedtime, and after you take it, you need to stay awake until your desired bedtime," says Mander. (Some experts even suggest taking melatonin a few days before your trip.)

That said, melatonin is not a sleeping pill. Instead, melatonin can improve certain symptoms of jet lag, like alertness, and reduce daytime sleepiness, but it might not help shorten the time it takes for jet-laggers to fall asleep. Remember, if you're considering taking any supplements or medication to help with your jet lag, consult your doctor first. (Learn which melatonin supplement might be right for you.)

Timing tools

The easiest way to figure out your light exposure and melatonin timing is to use a jet lag calculator, such as the one on Sleepopolis.com, says Kashani. Use the tool to start shifting your schedule before, after or during your flight. The calculator considers factors including your departure and arrival locations, flight times and your typical sleep and wake schedule. You can also choose whether to incorporate melatonin into your adjustment plan. There's also an option to include melatonin as part of your adjustment plan. Another option is the Timeshifter app, favored by Mander, that formulates a personalized jet-lag recovery plan, that includes advice on when to abstain from caffeine and when to sneak in a cat nap.

More jet lag strategies

There are other ways you can get over jet lag.

Shift your schedule

You can get a jump start on adjusting your circadian rhythm by gradually shifting your sleep schedule at home a few days before your flight. Traveling east? Hit the sack 30 minutes earlier each night until you're one to two hours ahead. If you're traveling west, do the opposite — go to bed 30 minutes later.

Do this on short trips

"Since it takes a number of days to adjust to a new time zone based on how many time zones you cross, if you're going on a short trip, try to stay on your home time zone [schedule] to minimize jet lag," says Mander. The reason? Shifting to a new time zone on a brief getaway means you'll be more jet lagged coming home than you would have been had you stayed on your home time zone.

Tweak mealtimes

No matter how much you want to devour that in-flight meal, think about what time it is where you're heading before you do, says Rebecca Robbins, PhD, an assistant professor of medicine at Harvard Medical School and sleep scientist at Brigham and Women's Hospital in Boston. "This will help you make good decisions while you're traveling, like maybe forgoing a meal that's being served on the plane and getting something at the airport instead."

Keep that mentality when on the ground too. "It's always best to eat on the schedule of your destination," says Adesina. That means don't eat lunch at breakfast time or vice versa. All those cues help you reset your internal clock."

Carefully consider your drinks

Beyond food, be careful with caffeine. Adesina recommends avoiding caffeine after midday in the time zone of your new destination. And since both caffeine and alcohol can disrupt sleep, consider sticking to water on long flights.

Travel in comfort

One key for mitigating jet lag is to arrive at your destination as rested and relaxed as possible, which can be tricky with air travel. That's why Robbins suggests bringing familiar comfort items from home on your flight — things like a cozy shawl, a trusted eye mask or earplugs you've already tested at home, noise-canceling headphones and a high-quality travel pillow.

These small touches can make a real difference in your travel experience. Research supports this approach: A small study of competitive cricket players found that better sleep quality during flights (with fewer disruptions) helped with jet lag recovery.

Upgrade, if you can

If you can swing it, consider booking a seat with more leg room. (Those cricket players snoozed well in business class.) Zeitzer, who once flew business class to Korea, agrees: "I have to say, jet lag is a lot less bad when you're flying business class. You have all this physical space. You have mental space. You're eating better. You're more relaxed." The only downside? "Now that I know how good the other half has it, when I have to fly economy to Korea, the jet lag is worse!"

Shift your mindset

While not worrying about jet lag is easier said than done, mindset can make a difference. "The more you worry about it, the worse that it's going to be," says Zeitzer. He says to look for ways to reduce that anxiety to make it easier for you to travel.

Your complete jet lag action plan

Before travel:

• Plan your strategy: Use Sleepopolis jet lag calculator or the Timeshifter app to determine when to get light and/or how much melatonin to take before, during and after your flight.

• Start shifting early: Try adjusting your wake time and bedtime in the days prior to your travel. The jet lag calculator or app can help.

• Get your melatonin: Talk to your health care provider about possibly taking a low-dose melatonin supplement, like Thorne Melaton-3, our pick for the best overall melatonin supplement.

• Pack comfort items: Stash items in your carry-on bag that help you feel relaxed such as a travel pillow, earplug or eye mask. Consider Travelrest’s Nest Ultimate Memory Foam Travel Pillow, Loop Quiet 2 earplugs and the Nidra Deep Rest Eye Mask.

During your flight:

• Watch what you consume: Try to avoid alcohol and caffeine, which can mess up sleep. And drink plenty of water to stay hydrated.

• Eat strategically: Start eating on your new schedule as soon as possible, which means you'll need to be mindful of the time airplane meals are served. And when you are eating during travel, have light meals to help avoid digestive issues.

• Stay comfortable: Make sure to stretch, move about the cabin and engage in relaxing activities on board, says Mander. Use your comfort items to help you relax.

Once You Arrive:

• Get the right light: Again, turn to your jet lag calculator or app to determine the best times to get light. Use a light box or wear sunglasses if needed. (Try Ray-Ban Wayfarers or Quay After Hours sunglasses.)

• Settle in smart: Take a shower once you arrive and a quick 20-minute nap if needed — only if it's at least eight or more hours before your planned bedtime.

• Eat and drink on schedule: Have meals according to the new time zone. Get plenty of water to stay hydrated.

• Take melatonin, if planned: Follow your calculator or app guidance for timing — and your health care provider's advice.

• Exercise outdoors: The fresh air and natural light exposure can help adjust your internal clock, Robbins suggests.

• Keep it simple for short trips: If your trip is brief, consider staying on your home time zone schedule.

• Stay positive: Worrying about jet lag doesn't help. Try to relax and enjoy your trip!

Meet our experts

• Joyce Adesina, MD, sleep medicine specialist with Keck Medicine of USC

• Sam A. Kashani, MD, assistant clinical professor of sleep medicine at David Geffen School of Medicine at UCLA

• Bryce Mander, PhD, associate professor of psychiatry and human behavior at the University of California, Irvine, School of Medicine

• Rebecca Robbins, PhD, assistant professor of medicine at Harvard Medical School and sleep scientist at Brigham and Women's Hospital in Boston

• Jamie Zeitzer, MD, co–director of the Stanford Center for Sleep and Circadian Sciences and professor of psychiatry and behavioral sciences sleep medicine at Stanford University

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.