Jet lag affects every long-haul traveller — especially on routes with three or more time-zone differences. For Georgian travellers heading to Western Europe there is a 2-3 hour gap; Southeast Asia adds 3-5 hours; the Americas stretch to 8-9. The body adjusts at roughly one time zone per day. These 8 steps accelerate that process.
What actually happens in your body
Jet lag is a circadian misalignment: your internal clock still runs on home time while the destination runs on a different schedule. The body keeps wanting darkness when it should be light and vice versa. Symptoms — fatigue, digestive issues, poor concentration — typically last 2-7 days without intervention.
Before you fly: shift your clock gradually
- 2-3 days before departure, move bedtime 1 hour earlier (westbound) or later (eastbound) each day
- Avoid alcohol the day before flying — it suppresses REM sleep
- Use apps like Timeshifter or Jet Lag Rooster to generate a personalised light-exposure schedule
On the plane: 4 rules that matter
- Drink 250 ml of water every hour — cabin humidity is below 15% and dehydration worsens symptoms
- Minimise alcohol and caffeine; apple juice or herbal tea is better
- On overnight flights try to sleep; on daytime arrivals stay awake and seek light
- Ear plugs, neck pillow, eye mask — protect whatever sleep you do get
On arrival: light is the master reset
Light is the strongest zeitgeber for your circadian clock. On arrival evening seek darkness and limit screens. On arrival morning get 30 or more minutes of natural light — a short walk works well.
10-20 minutes of light exercise after landing improves circulation and alertness without overtaxing a tired body.
Melatonin 0.5-1 mg (not 10 mg) taken 30 minutes before local bedtime is the best-evidenced jet-lag aid. A low dose works; higher doses cause morning grogginess. Available in most pharmacies.
The first day: resist the long nap
A 20-minute power nap on arrival day is fine. Sleeping longer than 30-45 minutes pushes your clock the wrong way and can extend adaptation by two days. Aim to hold out until 22:00 local time before sleeping.
Strong coffee after 14:00 local time also delays your circadian reset — save the afternoon espresso for after your first full night of sleep.
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