Travel Details
Understanding Jet Lag
What Causes Jet Lag?
Jet lag occurs when your internal circadian clock becomes misaligned with the local time at your destination. Your body's natural rhythms for sleep, meals, and hormone production remain synchronized to your home time zone.
Why Eastward Travel is Harder
Traveling east requires advancing your circadian clock, which is more difficult than delaying it. Most people have a natural circadian period slightly longer than 24 hours, making westward adjustment easier.
The Role of Light
Light is the strongest cue for resetting your circadian clock. Strategic light exposure and avoidance can help shift your internal clock to match your destination's time zone faster.
Individual Recovery Varies
Age, genetics, and personal chronotype affect jet lag severity. Younger people typically adjust faster, while "night owls" handle westward travel better than "early birds." Some people are naturally more resilient to circadian disruption.
Essential Jet Lag Tips
Before Travel
- Gradually shift sleep schedule 3-4 days before
- Stay hydrated and avoid alcohol
- Get plenty of sleep before departure
- Consider melatonin timing for destination
During Flight
- Set watch to destination time immediately
- Drink water regularly, avoid alcohol
- Sleep according to destination schedule
- Move around regularly to prevent stiffness
After Arrival
- Get sunlight exposure at appropriate times
- Eat meals at local meal times
- Stay awake until local bedtime
- Avoid long naps (max 20-30 minutes)
Travel Health Disclaimer
This jet lag planner provides general recommendations based on circadian rhythm research. Individual responses to time zone changes vary significantly. Consult with healthcare professionals before travel, especially if you have medical conditions, take medications, or experience severe jet lag symptoms. This tool does not replace professional medical advice for travel health.