Beat Jet Lag with These Simple Steps

Do you dread the jet lag that often comes with long-distance travel? Well, here’s some good news! Research suggests that enjoying a hearty breakfast on the first day of your vacation could be the key to beating jet lag.

The Power of Natural Light

In addition to a substantial morning meal, soaking up natural sunlight during the initial days of your trip can significantly help you adjust to a new time zone more quickly.

Say No to Midnight Snacks

While we explore these jet lag-busting tips, let’s also remember the importance of avoiding big midnight snacks, as they can disrupt your internal clock.

The Science Behind Jet Lag

Understanding the science behind jet lag is essential. It occurs when your body’s internal clock, known as the circadian rhythm, gets out of sync with the local time at your travel destination, especially when crossing multiple time zones.

The Effects of Jet Lag

Jet lag can wreak havoc on your body and mind. It can lead to sleep disturbances, daytime fatigue, decreased concentration, digestive problems, mood swings, and a general feeling of discomfort.

Hydration Matters

To combat fatigue, stay hydrated with foods like watermelon, which is 92 percent water, and munch on magnesium-rich snacks like almonds and cashews to regulate your body’s electrolytes.

Research Findings

A recent study by researchers from Illinois and New Mexico delved into the impact of light and food on the circadian rhythm. They made some intriguing discoveries.

Breakfast – Your Jet Lag Hero

Dr. Yitong Huang, a postdoctoral fellow at Northwestern University in Illinois, emphasized the importance of consuming a larger meal early in the morning of your new time zone. This practice can significantly alleviate jet lag.

Consistency is Key

Dr. Huang also stressed the need for a consistent meal schedule and discouraged eating late at night. Irregular eating patterns can lead to misalignment between your internal clock and the local time.

Let the Sunshine In

The researchers found that increasing your exposure to natural light, such as by spending time outdoors, can help reduce jet lag. It assists your body in adapting to the local time more effectively.

Late-Night Eating Hazards

Eating late at night can throw off your circadian rhythms and has been linked to liver diseases like hepatitis and non-alcoholic fatty liver disease (NAFLD).

Next Steps in Research

Excitingly, the authors of this study plan to continue their research to develop further strategies for preventing jet lag.


In conclusion, if you want to enjoy your vacation to the fullest without the hassle of jet lag, remember to start your day with a hearty breakfast, bask in natural sunlight, maintain consistent meal times, and avoid those late-night snacks. Your body will thank you, and you’ll be ready to explore your destination with energy and enthusiasm. Say goodbye to jet lag and hello to a more enjoyable travel experience!