Jet lag isn't just tiredness — it's your internal body clock, which runs on light and routine, suddenly out of sync with the place you've landed. The more time zones you cross, the longer it typically takes to realign, generally around a day per time zone.
Before you fly
Shifting your sleep and meal times by even 30–60 minutes a day in the direction of your destination, starting a few days before departure, can meaningfully soften the adjustment. Staying well hydrated during the flight also helps, since dehydration tends to amplify fatigue and grogginess.
Once you land
Light exposure is the single strongest signal for resetting your body clock. Getting outside in daylight at your destination — and avoiding bright screens late at night — helps your system adjust faster than sleep alone. Try to eat meals on the local schedule even if you're not hungry; it reinforces the same signal.
When it's more than jet lag
Ordinary jet lag usually eases within a few days. If fatigue, disorientation, or sleep problems persist well beyond that, or come with other symptoms like fever or chest discomfort, it's worth having it checked rather than assuming it's still travel-related — a quick video consultation can usually tell the difference.