Jet Lag & Travel: What to Watch For

You land in New York at 8 a.m., but your body is signalling: it's the middle of the night, time to sleep. This very conflict is jet lag - and it can really slow down your first days of travel.

Answered directly: Jet lag occurs because, after quickly crossing several time zones, your internal clock is still ticking on the old local time. The most effective lever is daylight at your destination. In addition, melatonin is the only substance with approved travel-related claims: according to the EU, it helps to alleviate the subjective feeling of jet lag (from 0.5 mg before bedtime) and to reduce the time it takes to fall asleep (1 mg). Magnesium and B vitamins support energy metabolism on long travel days.

The most important points at a glance

• Jet lag occurs when the internal clock is out of sync with local time after crossing several time zones - as a rule of thumb, about one day of adjustment per time zone.
• Melatonin helps to alleviate the subjective feeling of jet lag (from 0.5 mg before bedtime on the first day of travel) and contributes to reducing the time it takes to fall asleep (1 mg).
• Magnesium and B vitamins contribute to normal energy metabolism, to the normal function of the nervous system and to the reduction of tiredness.
• Vitamin C, D and zinc contribute to the normal function of the immune system - often a concern while travelling.
• Behaviour has the strongest effect: daylight, an adjusted sleep rhythm, plenty of fluids, movement.

What happens in the body during jet lag

Your body follows a circadian rhythm of about 24 hours, set by the alternation of light and dark. Light on the retina controls when your body releases the "sleep signal" melatonin and when it switches to "awake". If you fly quickly across several time zones, this internal rhythm lags behind the new local time - the release of melatonin no longer matches the surroundings in time.

Frequent flyers know the result: wide awake at three in the morning, dead tired in the afternoon, often accompanied by sluggish digestion and lapses in concentration. The internal clock then needs a few days to readjust - as a rule of thumb, roughly one day per time zone crossed. For most people, travelling east (the day is "shortened") feels harder than travelling west. Important: jet lag is not an illness, but a temporary consequence of the time shift. Anyone who travels a lot will find more in the guide Nutrients for frequent travellers; in the case of persistent sleep problems, please seek medical advice.

Melatonin: the only substance with a jet lag claim

Melatonin is your body's own timekeeper for your day-night rhythm. In the EU, two health claims with clear conditions are approved for it - and we may state them with confidence:

• Melatonin helps to alleviate the subjective feeling of jet lag. Condition: at least 0.5 mg shortly before bedtime on the first day of travel and on the following days after arrival.
• Melatonin contributes to reducing the time it takes to fall asleep. Condition: 1 mg shortly before bedtime.

The key is timing: you take melatonin shortly before your desired bedtime at your destination, to nudge your internal clock towards the new time. Beyond these two claims, we deliberately make no further statements. During pregnancy and breastfeeding, when taking medication at the same time, and in children and adolescents, seek medical advice beforehand. More on forms and dosage in Melatonin: effect and dosage and Melatonin: how much?, while the comparison with the herbal alternative is provided by Melatonin vs. valerian.

Magnesium and B vitamins for energy on the go

Long travel days, irregular meals, short nights - that takes its toll. Several nutrients are of interest here, whose approved functions target precisely energy and nerves.

Magnesium contributes to normal muscle function, to the normal function of the nervous system, to normal energy metabolism and to the reduction of tiredness and fatigue. Good sources: nuts, whole grains, legumes. Whether morning or evening is discussed in Magnesium: morning or evening?. The B vitamins as a team also contribute to normal energy metabolism and to nerve function; B12, B6, niacin and folate contribute to the reduction of tiredness and fatigue. The interplay is shown in More energy with magnesium, iron and B vitamins. Iron too contributes to the reduction of tiredness - but only supplement it in the case of a proven need.

The immune system while travelling

Crowded airports, changing climate zones, little sleep - that brings the immune system into focus. Vitamin C, vitamin D and zinc contribute to the normal function of the immune system. Vitamin C additionally contributes to the reduction of tiredness, and zinc to the protection of cells from oxidative stress. Vitamin C is found in peppers, berries and citrus fruits, zinc in oats, pumpkin seeds and cheese. The body produces vitamin D through sunlight - a bonus on trips to sunny regions. How the trio works together is explained in Immune system: vitamin C, D and zinc. Rather than packing lots of supplements "just in case", it's worth looking at your actual diet; whether targeted supplementation makes sense can be clarified with a doctor if needed.

Everyday travel: the strongest levers against jet lag

No supplement beats good habits. These routines bring your internal clock into the new time zone the fastest:

• Use light deliberately: daylight at your destination is the most important timekeeper. After eastbound flights, seek light in the morning; after westbound flights, in the evening - this way you "push" the clock in the right direction.
• Switch your sleep rhythm immediately: set your watch directly to the destination time and align meal and sleep times accordingly. Some people start with gradual adjustment days in advance.
• Drink enough: the dry cabin air draws out fluid. Best to cut back on alcohol and lots of caffeine.
• Keep moving: a walk after arrival gets your circulation going and helps you stay awake until local bedtime.
• Eat light: small, balanced meals are easier to digest on the go than heavy food.

Anyone who generally wants to sleep better will find ideas in Sleeping better naturally; for your packing list, Travel kit: supplements and Nutrients on long-haul trips can help.

East or west: why the flight direction matters

A detail that surprises many: not every long-haul trip feels the same. If you fly west (say, Europe to the USA), your day is artificially lengthened - you have to stay awake longer. Most people find this easier, because our internal clock naturally ticks a little longer than 24 hours and prefers to be pushed "back". If, on the other hand, you fly east (say, Europe to Asia), the day is shortened - you're supposed to sleep earlier than your body is used to, and that is precisely what's harder. The practical conclusion: after westbound flights, evening light and a later bedtime help; after eastbound flights, bright daylight in the morning and a deliberately earlier start. That way you work with your internal clock instead of against it.

The travel day itself: preparing while still on the plane

The adjustment doesn't begin only at your destination. Even on the plane it's worth setting your watch directly to the destination time and mentally aligning eating and sleeping accordingly. If it's "night" at your destination, try to sleep on the plane (a sleep mask and earplugs help); if it's "day" at your destination, stay awake instead. Plenty of water rather than alcohol, light meals and getting up to move now and then - all of this takes some stress off the body and eases the transition. Best to schedule coffee and strongly caffeinated drinks for the appropriate time of day at your destination, so they don't sabotage the new rhythm. How to time caffeine cleverly is discussed in Coffee & supplements.

Honestly put in perspective

It's well established that daylight is the strongest timekeeper for the internal clock - nutrients are support, not a substitute for light exposure and an adjusted rhythm. For melatonin, exactly two travel claims are tied to fixed conditions; anything beyond that would be disreputable. Magnesium, B vitamins and the immune nutrients work through their general bodily functions, not as an "anti-jet-lag remedy". If sleep problems persist beyond the trip, medical clarification is advisable.

Matching products from Scheunengut

For your travels: Melatonin (drops and capsules), Sleep & inner calm for restful nights, Magnesium and Immune system for energy and defence. Read on: Nutrients for frequent travellers, Melatonin vs. valerian, Immune system: vitamin C, D and zinc, Sleeping better naturally and Nutrients for shift workers. All products laboratory-tested, made in Germany.

Frequently asked questions (FAQ)

From what time difference do you get jet lag?

Noticeable jet lag usually begins from about three time zones crossed. Below that, the internal clock often adjusts without major discomfort. As a rule of thumb, about one day of adjustment per time zone applies, and eastbound flights are usually felt to be more strenuous than westbound flights.

When do I take melatonin for jet lag?

Shortly before your desired bedtime at the destination. For the approved jet lag claim, at least 0.5 mg on the first day of travel and the following days applies; for reducing the time it takes to fall asleep, 1 mg applies. The key is to orient yourself to the new local time. During pregnancy, breastfeeding, when taking medication or in children, seek medical advice beforehand.

Does magnesium help against jet lag?

Magnesium is not an anti-jet-lag remedy, but a sensible companion: it contributes to normal energy metabolism, to normal nerve function and to the reduction of tiredness - precisely the areas that suffer on long travel days. You reset the rhythm above all through light and sleep times, though.

What helps against jet lag the fastest?

Daylight at your destination is the strongest lever, combined with immediately switching sleep and meal times to the new local time. Plenty of fluids and movement after arrival provide support. Melatonin at the right time can additionally ease the adjustment.