Sunshine to meal times: How to beat jet lag
Summary
Jet lag happens when your body's internal clock is not in sync with the local time after quickly traveling across time zones. It causes tiredness, trouble sleeping, and other problems until your body adjusts to the new time. Exposure to natural light, exercise, and good sleep habits can help reduce jet lag symptoms.Key Facts
- Jet lag occurs because your body clock stays on home time while local time has changed suddenly.
- The body's clock, or circadian rhythm, is controlled by a master clock in the brain that uses sunlight and darkness to keep time.
- Traveling east is usually harder for adapting because people find it easier to delay their internal clock than to advance it.
- Natural light exposure at the right times helps reset your body clock—morning light makes your clock earlier, evening light delays it.
- Exercise during daylight hours supports adjusting to the new time zone.
- Eating during the day and avoiding late-night meals helps regulate sleep hormones like melatonin.
- Melatonin supplements exist but should be used carefully and only with a doctor’s advice, as doses can vary.
- Good sleep habits include keeping the bedroom dark and cool and maintaining a consistent bedtime routine.
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