Jet Lag After USA-India Flights: How to Recover Faster

Jet lag after flying between the USA and India refers to tiredness, insomnia, and mental confusion due to a time change of about 9.5 to 13.5 hours. How to fight it? First, adjust your sleeping pattern before you fly. Sleep in accordance with Indian time on the plane. Get enough sunlight at the appropriate time of the day. Do not overdo anything during your first few days.

If you are familiar with waking up at 3 a.m. and feeling very tired at 12 p.m. after landing in Delhi, Mumbai, or Hyderabad, you already understand how hard this trip affects the body. Having helped many people reserve flights from the US to India or vice versa, I can confidently say that this is the most common complaint, regardless of the reason for the flight, family celebration, work-related issue, or holiday visit.

The good news is that jet lag is predictable, and it is possible to overcome it. The following tips will help you to understand the reasons behind jet lag, prepare for the trip, cope with it during the flight and adapt as soon as possible.

Why Is Jet Lag So Bad on USA-India Flights?

The jet lag on the route between USA and India is particularly severe as it involves crossing a great number of time zones in a single flight when going to India. The circadian rhythm, which regulates sleep-wake cycle, will not be able to adapt quickly and thus will remain synchronized with the US time even if the local time is completely different.

The following features contribute to the severity of the jet lag in this case:

• Great time difference. The difference between IST and NY time is around 9.5 hours during the summertime and 10.5 hours in winter. If traveling from the West Coast, the difference will be from 12.5 to 13.5 hours.

• Length of travel. The non-stop flights from NY/Newark to Delhi/Mumbai last for 14-16 hours. If traveling with a transfer in Europe or in the Gulf region, the flight takes 18-24 hours in total.

• Traveling to the east. Eastbound travel implies going to bed earlier than your body expects and this is usually more difficult than westbound travel.

How Long Does Jet Lag Last After Flying to India?

The general advice is that it will take about one day to adapt to each 1 to 1.5 time zone change. That is why for USA to India Flights many travelers experience adaptation within 5 to 10 days. Some individual factors such as age, your sleeping habits and planning will determine whether it takes more or less time.

Is Jet Lag More Severe When Traveling to India or Coming Back to the USA?

In most cases, jet lag is more severe when traveling to India because it is eastbound and therefore shortens your day. The extended day (westbound flights) is easier to cope with. Shortened days force your body to go to bed earlier than it expects.

What Are the Ways to Prepare for Jet Lag Before the Flight?

The best thing to do is to adapt your sleep schedule by moving it closer to Indian hours 3 to 4 days before departure. Even a slight change for one to two hours is helpful. In addition, make sure that your sleep schedule is not disturbed during the week prior to departure.

Here is a simple plan for pre-flight preparation:

1. Get some extra sleep. Advance your bedtime by 30-60 minutes each night during three or four days.

2. Wake up earlier. Also set your alarm clock accordingly and ensure exposure to bright light in the morning.

3. Advance your meals too. Eating earlier will give additional signals to your biological clock.

4. Do not have any last-minute preparations. Make sure everything is packed one day before and do not stay awake till two a.m. the night before your flight.

5. Choose appropriate flights. Flights that arrive either in the morning or evening hours may be preferable than those arriving in the middle of the night. Inquire your travel agency regarding this.

Also Read: Flying with Infants or Toddlers to India: A Parent's Survival Guide

What Should You Do During the Flight to Reduce Jet Lag?

While traveling, reset your watches to Indian time immediately and try to sleep when night falls in India. Ensure that you drink plenty of water, minimize alcohol and caffeine intake, and stretch every few hours. Small things like these make a huge impact on how well you will feel once you reach your destination.

How Do You Get More Sleep While Flying from the USA to India?

Sleep is the most important factor you have control over while flying. Here are some tips:

• Use neck pillows, eye masks, and earplugs or noise cancelling headphones.

• Dress in layers because the cabin temperature may change dramatically.

• Do not eat a large meal or drink alcohol as they may disrupt your sleep.

• Choose your seat wisely because a window seat allows you to rest without disturbance.

• Upgrade your class as you can sleep like normal in a lie-flat business-class seat. This is one of the reasons why so many of our clients opt for business class for the long haul USA-India trip.

Should You Drink Water and Avoid Caffeine on the Plane?

Yes. The air inside the cabin is very dry and dehydration will worsen the experience of being tired, having headaches, and suffering from brain fog. Make sure you drink enough water, and limit coffee and tea consumption to the earlier part of your "India morning".

What about Melatonin to Cure Jet Lag?

Melatonin is an over-the-counter hormonal supplement which is used by some people to adjust the timing of their sleep, usually consumed in small amounts in the evening. There is evidence that melatonin may be helpful in eastbound jet lag for some individuals. Since it is a supplement and effects may vary, make sure you consult with your doctor or pharmacist on its safety before taking it, especially when using other medication or having any medical conditions.

How Do You Overcome Jet Lag Once You Arrive in India?

Once you are there, change your time to local time immediately. Expose yourself to daylight, eat according to your local schedule and stay awake until your normal bedtime. Take short naps if needed, no longer than 20 to 30 minutes and before late afternoon.

What Is the Best Way to Use Light Exposure?

Light is the strongest signal for resetting your body clock. For eastbound travel to India:

• Seek bright light in the morning to move your clock earlier.

• Avoid bright light very late in the evening, and dim screens before bed.

• Spend time outdoors on your first day, even a 30-minute walk, instead of staying in a dark hotel room or house.

Does Diet & Physical Activity Make a Difference in Jet Lag?

Yes. Consuming food at local meal times and exercising lightly during the day helps your body adapt to the new schedule. On the first day, have light meals, drink water, and no late-night heavy dinners that may keep you awake.

How Do You Speed Up Recovery When Back in the USA?

Traveling from India to the USA may be easier since you travel in the west direction; however, it still takes some days to adapt. Seek sunlight in the morning once you land, be active, and do not spend the entire day sleeping. Try to go to bed when it's a local time.

Additional tips for returning to the USA:

• Give yourself a buffer day before going back to work/school if possible.

• Drink enough water and avoid alcohol during the flight.

• Take advantage of light in the evening to make sure you stay awake until a regular US bedtime.

Can the Flight You Choose Make Jet Lag Easier?

Indeed. An itinerary is far more important than the majority of travelers realize. Fewer travel hours, a better seat, and timing of arrival which suits your sleeping cycle could prevent jet lag effectively. Direct flights save precious hours, while indirect routes can be cheaper, although longer.

When you choose between several alternatives to travel from the USA to India, take into account:

• Total travel time (not the ticket cost)

• Length of layover (very short layover might cause connection problems, a too long one causes fatigue)

• Time of arrival at the destination point (morning arrival would be better in most cases)

• Class of cabin (because a business class with a lie-flat seat would make you more refreshed upon arrival)

• Your flexibility in case you have to change your plans.

At Fantastic Fare, our experts will help you find best offers regarding USA to India airfares, including business class and consolidator deals.

Conclusion: Plan Your Next USA to India Trip With Ease

Jet lag is a natural consequence of traveling long distances, but it doesn’t need to spoil your trip at the beginning. Start preparing yourself in advance, take advantage of jet lag while you are on the plane, and start using light right after arrival. Plan your route based on comfort, not only cost.

Are you planning your next journey? Fantastic Fare will help you to book tickets with good prices, business class services and even more. Feel free to contact us now!