What Causes Jet Lag?

Your body has an internal clock, your circadian rhythm, that regulates when you feel awake and when you feel sleepy. Crossing multiple time zones quickly (like flying London to New York, or Tokyo to Paris) throws this rhythm out of step with the new day/night cycle.

Symptoms of Jet Lag

• Difficulty falling asleep at night
• Waking too early in the morning
• Daytime fatigue and drowsiness
• Trouble concentrating
• Mood swings or irritability
• Digestive upset

The more time zones you cross, the more intense the effects — and eastbound travel often feels harder than westbound.

How the Jet Lag Calculator Works

Our Jet Lag Calculator gives you a personalised sleep adjustment plan based on:

• Where you’re flying from and to
• Departure and arrival dates/times
• Your usual sleep window at home
• When you’d like to start shifting (before, during, or after your trip)

The calculator then creates a simple day-by-day schedule:

• Sleep window: when to go to bed and wake up in the relevant time zone
• Light guidance: when to seek sunlight or avoid it (the strongest cue for your body clock)
• Optional note on melatonin: included for information only, not medical advice

By adjusting your schedule gradually, you help your circadian rhythm align more quickly to the destination — reducing the grogginess that usually hits on days one to three.

East vs. West: Why Direction Matters

• Flying east (e.g. New York → Paris): you “lose” hours. Your body needs to go to bed and wake earlier than it’s used to. This is harder because most of us find it difficult to sleep earlier than normal.

• Flying west (e.g. London → Los Angeles): you “gain” hours. Your body needs to stay awake and sleep later. This is often easier, but can still cause disruption.

The calculator factors this in and gives guidance suited to your route.

Tips to Reduce Jet Lag Naturally

The calculator is your schedule, but a few practical habits will make it even more effective:

1. Light Exposure

Light is the most powerful signal to reset your body clock.

• Eastbound: get bright light in the morning, avoid late-evening light.
• Westbound: seek light in the late afternoon/evening, avoid early-morning light.

2. Sleep Hygiene

• Keep your bedroom cool, dark, and quiet (use blackout curtains or an eye mask).
• Stick to the recommended sleep windows as closely as possible.
• Avoid caffeine and alcohol late in the day.

3. Stay Hydrated

Dehydration worsens fatigue and headaches. Aim to drink water regularly during your flight and after landing.

4. Move Your Body

Gentle stretching or walking helps circulation, reduces stiffness, and can ease your adjustment.

5. Be Patient

It usually takes 1–2 days to adjust for every time zone crossed. Using the calculator and good habits can shorten this, but some adjustment is natural.

Example: London to New York

• Time zone difference: 5 hours west
• Usual sleep window: 11pm–7am
• Plan: The calculator may suggest shifting bedtime later by 1–2 hours per day, aiming for 1am–9am by the time you arrive. Light advice: seek afternoon/evening light, avoid bright mornings until adjusted.

Example: New York to Paris

• Time zone difference: 6 hours east
• Usual sleep window: 11pm–7am
• Plan: The calculator may suggest shifting bedtime earlier by 1–2 hours per day before travel, aiming for 9pm–5am on arrival. Light advice: seek bright mornings, avoid late-evening light exposure.

When to Start Adjusting

The calculator gives you three options:

• After arrival: simplest, adjust once you land.
• On the plane: begin shifting during your flight by adjusting when you sleep and when you keep lights on/off.
• Pre-trip: start 1–3 days before you travel, shifting your sleep window by 1–2 hours daily. This is the most effective if your schedule allows.

FAQs About Jet Lag

1. Can I really “prevent” jet lag?
You can’t avoid it entirely, but adjusting your schedule and managing light exposure can make the symptoms far milder.

2. How long does jet lag last?
Typically, 1–2 days per time zone crossed. With planning, most travellers feel normal after 2–4 days.

3. Does melatonin help?
Some travellers find low-dose melatonin useful, but it’s not suitable for everyone. Always check with a healthcare professional before using supplements.

4. Is westbound always easier than eastbound?
Often yes, because staying awake later is easier than forcing yourself to sleep earlier — but both directions can disrupt your rhythm.

5. Does the calculator work for short trips?
Yes, but if you’re only away for a couple of days, some people choose to stay closer to their home schedule rather than adjust fully.

Resti’s Role in Better Rest

Travel sleep is only half the story. When you return home, your body still needs restful nights to fully recover. That’s where a supportive setup makes all the difference.

• Resti Luxe Pillow: Keeps your head and spine aligned so you wake refreshed.
• Resti Mattress Toppers: Add sink-in softness and comfort after long-haul flights.
• Resti Orthopaedic Mattresses: Designed for long-term support and restorative rest.

Explore the Resti Collection to create a sleep space that feels like home — wherever you land.

Jet lag doesn’t have to ruin the first few days of your trip. By planning ahead with the Resti Jet Lag Calculator, managing light exposure, and creating healthy routines, you can sync your body clock faster and make the most of your travels.

Whether you’re flying east or west, a little preparation goes a long way. Combine smart scheduling with a supportive sleep environment, and you’ll return home ready for deeper rest too.

Try the Resti Jet Lag Calculator now and give your next journey a smoother start.

Rest deeper. Wake fresher. Live better.
Sending you restful nights from Resti Sleep