Jet Lag: How to Beat It and What Medications Can Help

When you fly across time zones, your body gets stuck in the wrong schedule—that’s jet lag, a temporary sleep disorder caused by rapid travel across multiple time zones. Also known as time zone change syndrome, it’s not just feeling tired. It’s your internal clock, called the circadian rhythm, the 24-hour biological cycle that regulates sleep, hormones, and body temperature, screaming for order while your alarm clock says it’s bedtime in a city you left 8 hours ago.

Jet lag hits harder the more time zones you cross, especially when flying east. Your body doesn’t adjust overnight. It takes about one day per time zone to reset. That’s why a flight from New York to Tokyo can leave you groggy for a week. The real problem? Your sleep drive and wake drive are out of sync. You’re exhausted at 10 p.m. local time but wide awake at 3 a.m. because your brain still thinks it’s 7 a.m. back home. This isn’t just discomfort—it messes with your focus, digestion, mood, and even your immune system. Many travelers reach for sleep aids, and melatonin, a natural hormone your body makes to signal sleep is the most common. It doesn’t force sleep like a sleeping pill. It just nudges your rhythm back into place. Studies show it works best when taken at the target bedtime in your new time zone, about 30 minutes before you want to sleep.

But melatonin isn’t the only tool. Some people use short-term sleep medications like zolpidem or ramelteon, especially for critical trips where rest is non-negotiable. Others rely on light exposure—bright morning light in your new location helps reset your clock faster. Avoid caffeine and heavy meals close to bedtime. And yes, even if you’re tempted to nap on the plane, try to stay awake until local bedtime. It’s tough, but it pays off. The posts below cover real-world strategies, from what pills actually help to how to time your exposure to sunlight, what to avoid, and how to make jet lag less of a wrecking ball on your trip. You’ll find no fluff—just what works, what doesn’t, and what doctors actually recommend.