TEMPO.CO, Jakarta - Jet lag is a major concern for travelers, disrupting the body's natural circadian rhythm and causing discomfort such as daytime fatigue, insomnia, headaches, and digestive issues.
The public's worry is evident: the term "avoid jet lag" spiked by 9,900 percent in the last month, according to Express.co.uk, citing Google Trends data on Sunday, November 23, 2025.
Travel experts at Go2Africa suggest that the most effective, simple defense is choosing the right flight arrival time. They recommend scheduling flights to land between 2:00 p.m. and 5:00 p.m. local time.
Landing in this optimal window ensures travelers are exposed to sunlight and can comfortably remain awake until the local bedtime, facilitating the body's internal clock synchronization.
Why Optimal Arrival Time Is Crucial
Choosing the correct flight timing is key to successfully mitigating the effects of jet lag for several physiological reasons:
1. Circadian Rhythm Alignment
An afternoon arrival gives the body's internal clock the necessary external signals (light and darkness) to quickly adapt. Sudden time zone shifts disrupt this alignment, and immediate sunlight exposure helps correct it.
2. Body Reset Signals
Light is the strongest signal for the body to initiate a reset. Arriving in daylight, specifically between 2:00 p.m. and 5:00 p.m., provides sufficient solar exposure to kickstart the adjustment process without being so late that the body struggles to stay awake. Arriving too early in the morning risks falling asleep too soon or staying awake too long before night, which disrupts the natural rhythm.
3. Facilitating Wake Time
The mid-afternoon arrival provides enough daylight to establish the new wake cycle but isn't late enough to make staying awake until a normal bedtime (e.g., 9:00 p.m.or 10:00 p.m.) a strain.
Alternative Strategies to Reduce Jet Lag
If landing at the optimal time isn't possible, travelers can still minimize jet lag by employing these methods:
- Pre-Adjust Your Sleep: Gradually adjust your sleep schedule by going to bed 30 to 60 minutes earlier each night for at least three days before your trip.
- Maximize Natural Light: Seek out natural light as soon as possible after landing. This is crucial for sending the body a "reset" signal. However, if arriving at night, avoid bright light (especially screens) for one to two hours before the local bedtime.
- Adjust Internal Clocks: On the first day, immediately adjust meal times, wake-up times, and bedtimes to the local schedule, as digestive clocks also play a crucial role in the circadian rhythm.
Travel expert Andrew Hayward, cited by The Sun, offers additional airplane-specific tips:
- Choose a Seat Near the Front: Sitting closer to the nose of the plane may help avoid the worst effects of jet lag, as fresh air is believed to circulate best in the forward section of the cabin.
Select a Seat on the Wing for Sleep: For those who want the quietest ride, book a seat over the wing. This area is not only the quietest but also often offers more legroom due to the proximity of the emergency exit rows.
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