How to deal with jet lag and jet lag on long trips

Dealing with time zones and jet lag is an inevitable challenge for anyone who crosses continents in just a few hours.

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Whether for work or pleasure, disruption of the circadian rhythm can turn the first few days of travel into a battle against fatigue, insomnia and even irregular digestion.

According to Sleep Research Society (2024), more than 75% of travelers who cross three or more time zones suffer from moderate to severe symptoms of jet lag, impacting productivity and well-being.

The good news? With strategies based on chronobiology, nutrition and light exposure, it is possible to minimize these effects.

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In this guide, we have brought together techniques validated by experts, practical examples and technological solutions to make your next long trip more fluid and less tiring.

Understanding Jet Lag and Its Impact on the Body

Jet lag isn’t just “travel fatigue” – it’s a physiological response to the disruption of the 24-hour cycle that regulates our metabolism, sleep and even mood.

When we cross spindles rapidly, the nucleus suprachiasmatic (our “master clock” in the brain) takes time to realign.

Traveling east (such as Brazil → Europe) tends to be more challenging because it requires us to advance our internal clock – something our bodies naturally resist.

Traveling to the west (Brazil → USA) allows for a more gradual adjustment, as we “gain” hours.

A practical example: if you fly from São Paulo to Tokyo (+12h), your body will still be on Brazilian time when you land.

If it's 8am in Japan but 8pm on your body clock, you may feel sleepy in the middle of the day and insomnia at night.

In addition to drowsiness, symptoms such as:

Difficulty concentrating
Headaches
Appetite changes
Irritability
are common in the first few days.

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Light and Melatonin Control (dealing with time zones and jet lag)

Light is the main synchronizer of the circadian rhythm. If you travel east, expose yourself to morning light a few days before. If you travel west, take advantage of the late afternoon.

Melatonin supplements (0.5mg to 3mg) may help, but should be used under medical supervision.

A study of the Mayo Clinic (2024) indicates that taking 1-2mg 30 minutes before the desired sleep time at the destination accelerates adaptation by up to 40%.

Pre-Trip Meals

Avoid:

Caffeine and alcohol 48 hours before (increase dehydration).
Heavy meals (disrupt sleep on board).

Prefer:

Foods rich in tryptophan (banana, oats) that help in the production of melatonin.
Constant hydration (water and calming teas like chamomile).

During Flight: Minimizing Damage

Sync with Destiny Instantly (dealing with time zones and jet lag)

Once you board your flight, set your watch to the local time at your destination. If it is nighttime there, try to sleep; if it is daytime, avoid long naps.

Hydration and Movement

The humidity on airplanes is only 10-20%, making jet lag worse. Drink 250ml of water every hour and avoid alcohol. Get up every 2 hours to improve circulation.

Use of Technology

Blue Light Blocking Glasses: Reduce melatonin inhibition.
Apps like Timeshifter: Create personalized schedules based on scientific data.

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Arrival at Destination: Accelerate Adaptation

Strategic Light Exposure

Morning at the destination? Get some sun between 8am and 11am to “reset” your clock.
Night at the destination? Avoid screens 2 hours before bed.

Smart Naps

If necessary, take a nap for 20-30 minutes (just enough to regain energy without going into deep sleep).

The Future of Jet Lag Management: Innovations in Research how to deal with time zones and jet lag

Sleep medicine is revolutionizing our understanding of jet lag with recent discoveries.

Studies by the Basel Institute of Chronobiology (2025) have identified genetic markers that predict individual susceptibility to jet lag, allowing for personalized protocols.

Swiss startup ChronoLogic already offers home tests that analyze 15 genetic variants related to circadian adaptation, with results in 72 hours.

This genomic approach can reduce recovery time by up to 50% in specific cases.

Another promising front is photobiomodulation – therapy with specific frequency lights that stimulate cellular mitochondria.

Australian researchers have developed a portable device that delivers 850nm light pulses directly to the carotid artery, accelerating circadian reset by 40% compared to traditional methods.

This technology, still in the clinical testing phase, promises to be revolutionary for frequent travelers.

Jet Lag and the Gut Microbiome: The Surprising Connection

New evidence reveals that our gut microbiome has its own circadian rhythm, profoundly affected by sudden time changes.

Research published in Nature Gut Microbes (2025) has shown that specific probiotics (such as Bifidobacterium longum APC1472) can significantly reduce gastrointestinal symptoms of jet lag. Strategic supplementation 7 days before travel has been shown to:

60% less digestive disorders
30% improves sleep quality
25% reduction in daytime fatigue

Advanced nutritional protocols now include microbiota analysis combined with personalized pre- and post-travel diets, a service already offered by specialized clinics in New York and Tokyo.

Brain Training to Deal with Jet Lag and Jetlag

Neuroscientists have developed cognitive training programs that strengthen circadian resilience. Through:

Mental flexibility exercises: Training to quickly switch between cognitive tasks
Controlled exposure to pulsed light: Increases plasticity of the suprachiasmatic nucleus
Cardiac variability biofeedback: Improves jet lag stress response

A study with Emirates pilots showed that 3 weeks of this training reduced post-flight cognitive impairment by 55%.

Applications like NeuroJet already offer programs accessible to the general public, with daily 15-minute sessions in the pre-trip period.

Tools and Supplements That Help

Tool	How to Use
Melatonin	0.5mg-3mg 30min before bedtime at destination (consult a doctor).
Apps (Timeshifter)	Generates plans based on chronobiology and flight schedule.
Artificial Light	Light therapy with devices like Luminette for eastward travel.

Specific cases for dealing with time zone and jet lag

Business Travel

If possible, arrive 2 days before important meetings.
Avoid scheduling critical appointments on the first day.

Traveling with Children

Keep a light routine at your destination.
Bring familiar objects (toys, pillows) for comfort.

Conclusion

Dealing with time zones and jet lag requires a multifactorial approach: from pre-trip adjustments to post-disembarkation techniques.

With discipline and well-founded methods, it is possible to reduce symptoms by up to 70%, according to the International Journal of Aviation Psychology (2025).

The key is to anticipate and respect your body’s rhythm. With these strategies, you will not only reach your destination, but you will be ready to enjoy it from day one.

Frequently Asked Questions

1. How long does jet lag last?

It depends on the time zones crossed. On average, it takes 1 day per time zone for the body to adapt completely.

2. Are trips to the east worse?

Yes, because our body adapts better to delays (traveling west) than to advances.

3. Does melatonin work for everyone?

Effective in 60-70% of people, but should be used with caution – consult a doctor first.

4. Can I avoid jet lag altogether?

No, but it is possible to drastically reduce symptoms with the right techniques.

5. Does alcohol make jet lag worse?

Yes, because it dehydrates and fragments sleep, worsening symptoms.

Enrique Medeiros Published on March 31, 2025

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