How to Beat Jet Lag: Science-Backed Strategies for Travellers
Long-haul travel can be thrilling — but the dreaded jet lag can quickly spoil the experience. Whether you’re a frequent business flyer or off on holiday, jet lag can affect your sleep, energy levels, and mental clarity, leaving you feeling out of sync for days.
Fortunately, science-backed strategies can help you reset your internal body clock faster — and one of the most effective tools is the natural sleep hormone melatonin.
At MedCare Health Clinic & Pharmacy, we help travellers manage jet lag safely and naturally with expert advice and prescription melatonin like Circadin 2mg.
🌍 What Is Jet Lag and Why Does It Happen?
Jet lag is a temporary sleep disorder that occurs when your body’s internal clock (circadian rhythm) is misaligned with the local time at your destination. It’s most common when crossing three or more time zones, particularly during eastbound flights.
Symptoms may include:
- Difficulty falling or staying asleep
- Daytime fatigue or brain fog
- Digestive disturbances
- Mood changes or irritability
- Reduced performance and concentration
The more time zones you cross, the worse the symptoms — and recovery can take up to a day per time zone if unmanaged.
✈️ Pre-Flight Preparation
Getting a head start before your flight can reduce the severity of jet lag:
1. Adjust Your Sleep Schedule
- Shift your bedtime by 30–60 minutes toward the destination’s time zone 3–5 days before departure.
- Gradually adapt your meal times and exposure to light.
2. Stay Hydrated and Eat Light
- Avoid alcohol and caffeine in the days before travel.
- Eat balanced, light meals and drink plenty of water to reduce inflammation and fatigue.
🛫 During the Flight: Preventing Jet Lag in the Air
How you handle the flight itself also matters:
- Sleep at the right time: Try to sleep during your destination’s night-time hours. Use noise-cancelling headphones, eye masks, and neck pillows.
- Avoid heavy meals and alcohol: These disrupt digestion and increase fatigue.
- Stay mobile: Move around during long-haul flights to promote circulation.
🌞 Post-Arrival: Resetting Quickly
Once you arrive, your focus should shift to helping your body adjust as quickly as possible:
1. Get Outside
- Exposure to natural sunlight is the most powerful signal to your body that it’s time to reset.
- Spend time outdoors during the destination’s morning if flying east, or afternoon if flying west.
2. Nap Strategically
- Keep naps short (20–30 minutes) and early in the day.
- Avoid sleeping before the local bedtime to prevent further disruption.
💊 How Melatonin Can Help Reset Your Body Clock
Melatonin supplementation is one of the most proven treatments for jet lag.
By taking melatonin at the right time, you can realign your internal clock to your new time zone faster.
Why Circadin 2mg?
- Circadin 2mg is a prolonged-release melatonin tablet that mimics your body’s natural melatonin rhythm.
- It helps you fall asleep and stay asleep — supporting your adjustment to a new schedule without relying on sedative sleeping pills.
Circadin is particularly useful for eastbound travellers who find it harder to sleep earlier than usual.
Proper Use for Jet Lag:
- Take Circadin 2mg 1–2 hours before your intended local bedtime at your destination.
- Use for up to 2–5 days after arrival to help stabilise your rhythm.
For detailed advice, read our guide: Circadin Dosage Guide: How to Take It for Best Results
✅ Conclusion
Jet lag doesn’t have to ruin your trip. With smart planning, light management, and effective melatonin support like Circadin 2mg, you can enjoy your destination feeling refreshed and aligned.
📍Ready to Reset Your Sleep Naturally?
Explore our Circadin 2mg product page or book a consultation with our clinical team for tailored jet lag and sleep advice.