Red Light Therapy for Jet Lag: The Natural Way to Reset Your Body Clock
If you’ve ever stepped off a long-haul flight only to find yourself wide awake at 3 a.m. or nodding off during an important meeting, you know the struggle of jet lag. Adjusting to a new time zone can leave you feeling exhausted, foggy, and out of sync, just when you want to feel your best.
While most frequent flyers already know the basics: stay hydrated, get sunlight and exercise, avoid alcohol and long naps. What many don’t know is that Red Light Therapy (RLT) can be a powerful tool to help reset your body clock, improve sleep, and ease the transition into a new time zone.
Why Red Light Therapy Helps with Jet Lag
Your body runs on an internal 24-hour cycle called the circadian rhythm, which is strongly influenced by light. Bright, blue-rich daylight signals your brain to stay awake, while softer red and orange light, like sunrise or sunset, helps trigger melatonin, the sleep hormone.
The problem with jet lag is that your circadian rhythm becomes misaligned with the local time at your destination. This mismatch causes the classic symptoms: fatigue, poor concentration, mood changes, digestive upset, and disrupted sleep.
This is why Red Light Therapy makes a difference:
- Boosts melatonin naturally – Studies have shown that red light exposure increases melatonin production, helping you fall asleep more easily.
- Improves sleep quality – RLT sessions can promote deeper, more restorative sleep, making it easier to recover after travel.
- Supports daytime alertness – Daytime sessions can help you feel more awake and clear-headed without relying solely on caffeine.
- Stabilises circadian rhythms – Regular use helps your body clock adjust more smoothly to new time zones.
Research has demonstrated that people using red light therapy experience better sleep, improved melatonin levels, and greater daytime energy, all of which are exactly what jet-lagged travellers need. The severity often depends on the number of time zones crossed, the direction of travel (eastward is usually harder), and your individual sensitivity.
Traditional advice still helps: adjust your sleep schedule before travelling, seek out natural sunlight at your destination, stay hydrated, and avoid excessive napping. But even with these strategies, many people still struggle.
Why Travellers Should Add RLT to Their Routine
RLT isa non-invasive safe way to support your body before, during, and after travel. Using RLT can:
- Help you feel well-rested before and after your trip
- Reduce the grogginess and sleep disruption once you arrive at your destination or back home
- Improve your energy so you can make the most of your holiday or perform at your best for work
If you’re looking for an edge in beating jet lag, Red Light Therapy may be the missing piece in your travel wellness toolkit.
