After living abroad for so many years and traveling between continents often, there is one thing I never seem to fully get used to: jet lag. It is not just about being tired or waking up at the wrong time; it is about feeling disconnected from your rhythm, like your body and mind are not in the same place.
I recently spent five weeks in Italy. As always, it was wonderful to be home, seeing family and friends, and speaking my language. But every time I cross time zones, I know exactly what is coming: the adjustment on both ends of the journey is heavy.
I have learned to expect it, to accept it as part of the process, but I still try to find ways to make it more manageable. Jet lag is real, and it has a significant impact, not only on sleep but also on mood, digestion, concentration, and even identity.
What is jet lag?
Jet lag is a temporary sleep disorder that occurs when your internal body clock, also known as your circadian rhythm, becomes misaligned with the local time at your destination. Your body, governed by cycles of light and darkness, finds itself in a new reality, and it does not catch up immediately.
This happens most commonly after long-haul flights that cross multiple time zones. When we travel quickly across great distances, our body’s natural rhythms can not shift at the same pace. The result is confusion on every level: from sleep and appetite to alertness and hormonal regulation.
What happens
Our bodies are deeply influenced by circadian rhythms that are biological cycles of roughly 24 hours, linked to natural cues like light and darkness. These rhythms control not just sleep, but also body temperature, hormone release (especially melatonin), digestion, and mood.
When you fly across time zones, your body continues to function as though it were still in the original location. This mismatch leads to:
- Difficulty falling asleep or staying asleep
- Waking up too early or too late
- Cognitive slowdown: your brain feels foggy, and you move or react more slowly.
- Digestive discomfort like nausea
- Mood swings or irritability can bring sadness or even anxiety
- Fatigue that doesn’t go away with a good night’s sleep
- Loss of appetite or hunger at unusual times
- Headaches
- Trouble concentrating with a shorter attention span
Each of these symptoms is linked to a different system in the body struggling to reset its internal schedule. It is not just in your head; it is in every cell.
Jet lag can also be emotionally draining. Feeling disoriented and exhausted affects mood, patience, and the ability to connect. When I travel to Italy and back to the U.S., experiencing jet lag can make everything feel heavier.
My first encounter with jet lag
The first time I truly experienced jet lag was in 2006 during a trip to Alaska and Canada. Elisa was just three months old. She adapted effortlessly, her body shifting with no resistance. I, on the other hand, was wide awake at 4 AM and ready to sleep by 3 in the afternoon. I felt irritable, nauseous, and completely off balance. I had never felt that way before, and I did not yet understand what was happening inside my body.
Since then, I have learned that some people adjust quickly, like Elisa still does, both going and returning, while others, like Marco, need several days. Each person has their sensitivity to these shifts, influenced by age, routine, overall health, and personal rhythms.
East vs west
There is a noticeable difference between traveling east and west.
When you fly east, you are required to advance your sleep schedule: you have to go to bed and wake up earlier. This phase shift is harder for the brain and body.
Flying west, by contrast, means delaying sleep. You stay up and wake up later, which is often easier to manage biologically.
This is why traveling from the U.S. to Europe can be more disorienting than the return trip, especially if you are already someone who tends to go to bed late or struggles to fall asleep early.
For me, traveling back to the U.S is always harder than going to Italy. I know that for most people it is the opposite, but in my case, it is the westward that throws me off. Staying awake longer, pushing back meals, and adjusting my sleep schedule feel unnatural. It usually takes me a full week, sometimes longer, to feel aligned again.
For me, traveling to Italy involves crossing eight time zones. The adaptation takes time.
What can you do to manage the jet lag?
Jet lag can not always be prevented, but some strategies help your body transition more smoothly.
1. Begin adjusting before you fly
In the days before your flight, start gradually shifting your sleep and meal times toward those of your destination. Even moving your schedule by one hour per day can make a difference.
2. Expose yourself to natural light
Light is the strongest cue for your body clock. Spend time outdoors during the day, especially in the morning. Light helps regulate melatonin, the hormone that signals your body to sleep. In contrast, at night, avoid artificial light, particularly from screens, and make your bedroom as dark as possible.
If needed, sunglasses can help minimize light exposure during periods when your body still believes it is nighttime.
3. Hydrate
Dehydration intensifies symptoms like fatigue and headaches. Drink water before, during, and after the flight. Limit alcohol and caffeine, as they interfere with sleep and dehydrate your body.
4. Move your body
Physical activity can help reset your internal clock. A light jog, a swim, or even a walk outside soon after landing helps restore balance, improves circulation, and lifts your mood.
5. Sleep on the plane according to the destination time
If you are flying overnight and it will be night at your destination, try to sleep on the plane. Use noise-canceling headphones, an eye mask, and anything else that helps create restful conditions.
6. Align immediately with local time
Once you arrive, try to live on the local schedule. Eat, sleep, and socialize according to local time, even if it feels unnatural. Avoid long naps, especially in the afternoon. A short 20-minute rest can help, but anything longer can prolong your adjustment.
7. Be patient
This might be the hardest one. Your body is trying its best. Frustration only adds more tension. I have learned to give myself grace in those first days, to slow down, simplify my schedule, and accept that I will not feel fully “myself” right away.
How long does jet lag last?
The recovery time depends on:
- The number of time zones crossed. The more zones, the longer it takes.
- Direction of travel. The east is usually harder than the west.
- Your general health and sleep habits before the trip.
- Age. Children usually adjust faster; adults tend to take longer.
- Duration of your stay. Your body may not fully adjust if the trip is too short.
When I traveled to Texas, where the difference was just two hours, I barely noticed the change. I was able to keep my usual rhythm, with only minor adjustments. If you are only staying in the new time zone for a few days, full adjustment may not be practical or even helpful. In such cases, some travelers prefer to maintain their home schedule as much as possible, especially if their activities permit it.
That said, even for a short trip, hydration, light exposure, and gentle movement can still support your wellbeing and reduce the impact of the disruption.
Related posts:
Jet lag is a temporary condition, but it is not minor. It affects our ability to function, to enjoy the present, and to stay connected to ourselves and others.
I have learned to see jet lag not as an inconvenience, but as a reminder that change requires time, even when the world moves quickly. I have also learned to slow down to listen to my body.
Thank you for spending time with me today!
See you next time.
Valentina
Leave a Reply