is jet lag worse going forward or back in time

As a frequent traveler, I have often found myself battling the effects of jet lag. Whether it’s crossing several time zones to the east or west, the disruption to my body’s internal clock always leaves me feeling disoriented and exhausted. This has led me to ponder the age-old question: Is jet lag worse when traveling forward or back in time? In this article, we will explore the differences in jet lag when traveling in both directions and offer some tips on how to minimize its impact.

The Science of Jet Lag

Before delving into the specifics of jet lag, it’s important to understand the science behind it. Jet lag occurs when our bodies’ internal clocks, also known as circadian rhythms, are disrupted due to rapid travel across multiple time zones. The body’s biological clock takes time to adjust to the new time zone, leading to a mismatch between our internal clocks and the external environment.

Traveling West: Chasing the Sun

When traveling westward, you are essentially chasing the sun. This means that the days become longer as you move towards the setting sun. While this might sound appealing, it can wreak havoc on your internal clock. Your body’s natural tendency is to stay awake for longer periods, as it adjusts to the prolonged exposure to daylight. As a result, travelers often experience difficulty falling asleep and feel sluggish in the morning.

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The Challenge of Going Westward

One of the challenges of traveling westward is the struggle to adjust to a later bedtime. This can lead to insomnia and a lack of restful sleep, causing fatigue and irritability during the day. Additionally, the extended daylight exposure can disrupt the body’s production of melatonin, a hormone that regulates sleep-wake cycles, making it even more difficult to fall asleep at a reasonable hour.

Traveling East: Racing Against Time

Conversely, traveling eastward means that you are racing against the sun. The days become shorter as you move towards the sunrise, leading to earlier bedtimes. While this may seem advantageous, it comes with its own set of challenges. The body struggles to adjust to an earlier bedtime, often leading to difficulty staying asleep and early morning awakenings.

The Struggle of Going Eastward

One of the main struggles of traveling eastward is the abrupt shift in sleep patterns. The body’s internal clock is forced to adapt to an earlier bedtime, which can disrupt the natural production of melatonin and result in fragmented and restless sleep. This can leave travelers feeling groggy and unrefreshed upon waking, making it difficult to feel alert and productive throughout the day.

Minimizing the Impact of Jet Lag

While it may seem like an inevitable consequence of long-distance travel, there are strategies that can help minimize the impact of jet lag. Here are a few tips to help you adjust more quickly to your new time zone:

Gradually Adjust Your Schedule

Prior to your trip, gradually adjust your sleep and meal times to align with those of your destination. This can help ease the transition and minimize the shock to your body’s internal clock. Additionally, exposing yourself to natural light at the appropriate times in your new time zone can help reset your circadian rhythm more quickly.

Stay Hydrated and Avoid Caffeine

Staying hydrated is crucial for maintaining optimal bodily functions, especially during long flights. Avoiding excessive caffeine and alcohol can help regulate your sleep patterns and reduce the impact of jet lag.

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Establish a Routine

Once you arrive at your destination, try to establish a regular routine for sleep, meals, and physical activity. Engaging in light exercise and outdoor activities can help regulate your circadian rhythm and boost your energy levels.


After considering the effects of jet lag when traveling in both directions, it’s clear that each presents its own unique challenges. Whether you’re chasing the sun to the west or racing against time to the east, the disruption to your body’s internal clock can take a toll on your well-being. However, with careful planning and proactive measures, you can minimize the impact of jet lag and make the most of your travels.


1. Is jet lag worse when traveling east or west?

While the severity of jet lag can vary from person to person, traveling eastward is often considered more challenging due to the abrupt shift in sleep patterns. However, individuals may experience jet lag differently based on factors such as age, overall health, and individual circadian rhythms.

2. How long does it take to recover from jet lag?

The duration of jet lag recovery can vary depending on the number of time zones crossed and individual factors. As a general rule of thumb, it can take approximately one day to adjust to each time zone crossed. However, some individuals may require more time to fully recover from the effects of jet lag.

3. Are there any supplements or medications that can help with jet lag?

While there are supplements and medications marketed as remedies for jet lag, it’s important to consult with a healthcare professional before using them. Melatonin supplements, in particular, are commonly used to regulate sleep-wake cycles and may be helpful for some travelers, but their effectiveness can vary from person to person.

4. How can I prepare for a long-haul flight to minimize jet lag?

Prior to a long-haul flight, it’s important to prioritize rest, hydration, and relaxation. Packing essential items such as an eye mask, earplugs, and a comfortable travel pillow can help improve the quality of your sleep during the flight. Additionally, choosing flight times that align with your destination’s schedule can help ease the transition upon arrival.

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5. Are there any specific dietary recommendations for managing jet lag?

While there are no specific dietary recommendations for managing jet lag, staying well-hydrated and consuming nutrient-dense foods can help support your body’s natural rhythm. Avoiding heavy or high-fat meals close to bedtime and opting for lighter, easily digestible snacks can also contribute to better sleep quality.