Get All Access for $5/mo

6 Ways to Reduce Jet Lag Naturally How to master time zone differences and reset your body no matter where you are going.

By Lisa Evans Edited by Dan Bova

Opinions expressed by Entrepreneur contributors are their own.

Jet lag is as much a part of business travel as flight delays, but it can cloud your brain and drain you of energy. "Jet lag happens when there is a misalignment between the actual time zone and your circadian clock," says Vancouver-based naturopathic doctor Melanie DesChâtelets. She says that travelers typically experience jet lag when flying over five or more time zones.

The body's internal clock releases certain hormones at set times in the day. These hormones regulate body temperature, sleep and other processes. The misalignment of hormones with time zone changes means you may experience difficulty sleeping, headaches, fatigue and trouble concentrating. While DesChâtelets says these symptoms typically subside within two days, that can be of little comfort when you're trying to hold your head up in an important client meeting.

Related: Don't Let Jet Lag Hurt Your Productivity

Rest assured, there are things you can do to control jet lag. Here are six tips for controling it naturally.

1. Re-set your body clock before taking off.
"Try to advance or delay your sleep a few days before going away so that when you leave your circadian clock has already started to adjust to the change," says DesChâtelets. Advancing your bedtime by an hour or two if heading east, and delaying if heading west can help you adjust to the new time zone easier and have you falling asleep faster.

2. Change your watch when you depart.
Changing the time before you take off can help you suffer less time dislocation.

3. Pack Melatonin if you are flying east.
While sleeping pills may have your head hitting the pillow in no time, they can also cause dehydration and have you feeling worse than normal jet lag symptoms. "Melatonin is released by the pineal gland before sleep," says DesChâtelets. "It's one of the circadian hormones that makes you sleepy at night."

When traveling, consider taking three milligrams of a melatonin supplement two hours before bedtime to help reset your circadian rhythm that gets disrupted by the change in time zones. And unlike sleeping pills, taken in small quantities, melatonin is nontoxic, non-addictive and safe.

Related: 4 Habits That Are Keeping You Up at Night

4. Get Outdoors.
To help your body adjust to its new time zone, DesChâtelets recommends getting out in the sun first thing in the morning. "Sunlight also affects your circadian [rhythm], so you want to expose yourself to as much light as possible," she says.

5. Use light therapy when flying west.
Even though you'll be tired early in the evening when flying west, DesChâtelets recommends staying up until a reasonable evening hour before allowing yourself to doze off. Too much caffeine can interrupt your sleep patterns, so opt instead to remain your brain of the new time with light. Bright lights can help you to awake, so keep the curtains open and the lights on in your room to let in as much light as possible.

6. Minimize sleep distractions.
Disrupted sleep plus jet lag equals disaster. So make sure that you can stay asleep once you call it a night by using an eye mask or earplugs to eliminate light or sound that may wake you up, just make sure you can hear your alarm.

Related: Richard Branson's Travel Tips

Lisa Evans is a health and lifestyle freelance journalist from Toronto.

Want to be an Entrepreneur Leadership Network contributor? Apply now to join.

Editor's Pick

Side Hustle

This 20-Year-Old Student Started a Side Hustle With $400 — and It Earned $150,000 Over the Summer

Jacob Shaidle launched his barbecue cleaning business Shaidle Cleaning in 2021 when he was just 15.

Business Ideas

63 Small Business Ideas to Start in 2024

We put together a list of the best, most profitable small business ideas for entrepreneurs to pursue in 2024.

Making a Change

Learn a New Language with This Fresh Approach

Read and listen side by side.

Business News

Mark Zuckerberg Is Now the World's Second Richest Person, Behind Elon Musk

Meta's CEO jumped ahead of Jeff Bezos in Bloomberg's rankings this week.

Business News

Meta Says Its New Movie Gen AI Is an Industry First — But a Demo Shows It Isn't Perfect

Movie Gen is too expensive to be released to the public yet, according to Meta's chief product officer.