How long does it take to get over jet lag?

Most people recover in about 1-1.5 days per time zone crossed, though eastward travel may take longer.

Why can’t I sleep when I travel to a new time zone?

Your circadian rhythm is still aligned with your original time zone, making it harder to feel sleepy at local bedtime.

How do I fix my sleep schedule after flying?

Gradually adjust bedtime, get natural light at the right times, and avoid long daytime naps.

What are common jet lag symptoms?

Trouble sleeping, daytime fatigue, headaches, digestive upset, and difficulty concentrating are all common jet lag symptoms.

Does jet lag go away on its own?

Yes. Jet lag is temporary and improves as your internal clock naturally adjusts to local time.

What can I take to help with jet lag?

A nighttime sleep aid like can be a great option to consider for occasional sleeplessness, when appropriate, as you readjust to a new time zone.

Jet Lag & Sleep: Reset Your Internal Clock

Q: What helps with jet lag sleeplessness?

Natural light exposure, consistent sleep timing, short naps, and managing discomfort that interferes with rest can help.

Key takeaways

Jet lag happens when your circadian rhythm (aka, your internal clock) is temporarily out of sync with a new time zone.
Common jet lag symptoms include trouble sleeping, daytime fatigue, headaches, and difficulty concentrating.
Most people recover in 1-1.5 days per time zone crossed, though eastward travel may take longer.¹
Light exposure, sleep timing, hydration, and gentle daily habits can support recovery.
If discomfort or occasional sleeplessness makes rest harder, short-term nighttime options may help support sleep when used as directed.

Traveling across time zones can be exciting, but the exhaustion, restless nights, and foggy days that sometimes follow can take the shine off a trip. That worn-out, “off” feeling has a name: jet lag.

What is jet lag?

Jet lag is more than just being tired after a long flight. It’s a temporary sleep-wake disruption that happens when your body’s internal clock needs time to adjust to a new schedule.^{1, 2}

Jet lag occurs when you travel quickly across two or more time zones, and your body’s internal clock stays aligned with your original location instead of local time at your destination.²

Your internal clock — also called your circadian rhythm — helps regulate:

Sleep and wake timing

Hormone release

Digestion

Body temperature

When this rhythm is disrupted, sleep problems, fatigue, and general discomfort can follow.³

What is the circadian rhythm?

A circadian rhythm is your body’s natural, 24-hour cycle that responds primarily to daylight and darkness. It’s directed by a “master clock” in the brain that takes cues from sunlight, meal timing, and daily routines.³

When you fly across time zones, light exposure changes immediately, but your internal clock doesn’t reset right away. That mismatch is at the heart of jet lag and sleep trouble.

Jet lag symptoms to know¹

Jet lag affects everyone differently, but common symptoms include:

Trouble falling asleep or staying asleep

Daytime sleepiness or fatigue

Headaches or body discomfort

Difficulty concentrating or feeling mentally foggy

Digestive upset

Many people wonder “Why am I tired after flying?” The answer is usually a mix of circadian disruption, reduced sleep, dehydration, and long periods of sitting.

How to avoid jet lag (or make it easier)^{1, 4}

Jet lag can’t always be avoided, but these habits may make it more manageable.

Before you travel

Gradually shift sleep and wake times closer to your destination schedule.
Prioritize consistent sleep in the days leading up to your trip.

During travel

Drink water regularly and limit alcohol.
Move, stretch, and walk when possible.
Choose lighter meals to support digestion.

After you arrive

Spend time in natural light at appropriate times of day.
Eat smaller meals as your body adjusts.
Keep naps short (20 minutes or less) to protect nighttime sleep.

These steps can support a smoother circadian rhythm reset.

How to get over jet lag and reset your circadian rhythm^{1, 2}

If jet lag has already set in, recovery focuses on gently realigning your internal clock:

Go outside and get exposure to daylight in the morning after eastward travel.
Get exposure to daylight in the evenings after westward trips.
Gentle physical activity can help regulate your circadian pattern.

Learning how to adjust to a new time zone takes patience. For most people, improvement happens gradually over several days.

For more helpful tips on getting better sleep, check out How to Sleep Better at Night .

What helps with jet lag sleeplessness?

Even with good habits, occasional sleeplessness can happen during travel. Some adults choose short-term, nighttime options to help support sleep, when appropriate:

Targeted, topical pain relief for muscles and joints

SIMPLY SLEEP® caplets, which contain a nighttime sleep aid for adults experiencing occasional sleeplessness.

What helps with occasional sleeplessness and pain?

Aches, pains, or discomfort can also make it harder to relax and rest. When that happens, some people turn to nighttime pain relief:

TYLENOL® PM Extra Strength caplets, which combine acetaminophen (a pain reliever) with a nighttime sleep aid for occasional sleeplessness associated with minor aches and pains.

TYLENOL® PRECISE® Nighttime Pain Relieving Cream , a topical option with calming lavender, cucumber, and sandalwood scent can relieve minor aches if you prefer not to take an oral medication.

These products aren’t treatments for jet lag, but may help manage discomfort or occasional sleep disruption when used as directed. Always read and follow the label.

To learn more about pain-related sleep disruption, read “What is “Painsomnia”?

Jet lag self-care and recovery

Recovering from jet lag is about consistency, realistic expectations, and being kind to your body.

Supporting sleep with routine, natural light exposure, hydration, and appropriate pain management, when needed, can make the transition feel more manageable while your circadian cycle finds its footing again.

Jet Lag & Sleep: Resetting Your Internal Clock After Travel

Key takeaways