How Sunlight, Meals and Exercise Can Ease Your Jet Lag

Jet lag is the result of a mismatch between a traveler’s internal biological clock and the local time at the destination, causing fatigue, irritability and digestive issues. Dr. Nina Rzechorzek of the University of Cambridge describes how the body’s master clock, synchronized by sunlight, takes several days to reset after crossing multiple time zones. Dr. Anna Edmondson adds that the internal cycle’s average length being slightly longer than 24 hours makes eastward travel especially challenging.

To mitigate symptoms, Dr. Tatiana Wilson recommends exposing oneself to natural morning light, walking or exercising in daylight, and eating meals during the day while avoiding food close to bedtime. She stresses the importance of low-light environments before sleep and consistent bedtime routines. Although some travelers use melatonin, it is a prescription drug in the UK and its over-the-counter formulations may have inconsistent dosing, so professional guidance is advised.