Jet Lagged in Spanish | Say It Like You Just Landed

In Spanish, you can say you’re jet lagged with “Tengo jet lag” or “Estoy con jet lag,” two travel-ready lines that sound normal in conversation.

You step off a long flight, your brain says it’s bedtime, and the sun says it’s lunchtime. Then someone asks how you’re doing. If you’re traveling in a Spanish-speaking place, it helps to have one clean sentence ready, plus a few backups that fit the moment.

This page gives you Spanish you’ll actually use: simple phrases, polite versions, regional picks, and short mini-dialogues. You’ll see what each line implies, so you don’t sound dramatic when you only need a quiet room, or vague when you want to reschedule dinner.

Jet Lagged in Spanish

The most widely understood line is short and modern: Tengo jet lag. It uses the English loan phrase “jet lag,” which shows up in Spanish travel writing and everyday talk. If you want a slightly more conversational feel, use Estoy con jet lag. Both work in Spain and across Latin America.

If you’d rather avoid the English term, you can describe the time-shift instead: Estoy desfasado por el cambio de horario (“I’m out of sync because of the time change”). Another easy option is Traigo el horario cambiado, a casual way to say your schedule feels flipped.

Fast Picks For Most Situations

• Tengo jet lag. Clean, common, easy.
• Estoy con jet lag. Same meaning, softer rhythm.
• Estoy desfasado por el cambio de horario. No English term.
• No he podido dormir bien desde que llegué. Useful when you want to explain the effect.

How To Say You’re Jet Lagged In Spanish At The Airport

At airports and hotels, short wins. Staff hear tired travelers all day, so pair one line of context with one clear request. These phrases land well without sounding needy.

At Check-In Or Reception

• Acabo de llegar y tengo jet lag. “I just arrived and I’m jet lagged.”
• ¿Puedo hacer el check-in temprano? “Can I check in early?”
• Si se puede, me gustaría una habitación tranquila. “If possible, I’d like a quiet room.”

With A Taxi Or Ride Share Driver

• Vengo con el horario cambiado. “My body clock’s off.”
• Si me quedo callado, es por el jet lag. “If I’m quiet, it’s the jet lag.”

Mini-Dialogue You Can Copy

Recepción: ¿Qué tal el vuelo?
Tú: Largo… tengo jet lag. ¿Se puede hacer el check-in ya?

That pattern works almost anywhere: one sentence to explain why you’re off, then the ask. It keeps the chat friendly and keeps you from over-telling.

Picking The Phrase That Sounds Natural

Spanish gives you a few routes to the same meaning. The best route depends on who you’re speaking with and what you want to signal: “I’m tired,” “my sleep is broken,” or “my schedule is flipped.”

Loanword Option: “Jet Lag”

Tengo jet lag is the default because it’s short and widely recognized. You’ll see “jet lag” used in travel health guidance too, like the CDC’s traveler page on Jet Lag.

Spanish-First Option: “Cambio De Horario”

If you want a line that stays fully Spanish, anchor it to the time change: el cambio de horario. This phrasing shows up in public health info as well, including the UK’s NHS jet lag information.

• Estoy desfasado por el cambio de horario.
• El cambio de horario me tiene hecho polvo. “The time change has wrecked me.” (casual)

Feeling-First Option: Sleep And Energy

If you don’t want to name jet lag at all, talk about what’s happening to you. This can sound more natural with people you just met.

• Estoy muerto de sueño. “I’m dead tired.” (informal)
• Ando con sueño todo el día. “I’m sleepy all day.”
• Me cuesta mantenerme despierto. “It’s hard to stay awake.”
• Se me cruzaron los horarios. “My schedule got crossed.” (common, casual)

Tener Vs. Estar: Why Both Work

You’ll hear both tener and estar with jet lag. Tener treats it like something you “have.” Estar con treats it like something you’re currently dealing with. Both sound normal.

If you want a slightly more formal tone, you can even step around the whole “jet lag” label and describe the cause: Viajé cruzando varias zonas horarias. Then add the effect: y no duermo bien. It’s simple Spanish that still gets the point across.

Common Mistakes That Sound Off

• Estoy jet lagged. That’s Spanglish and can sound odd outside bilingual circles.
• Tengo un jet lag. Adding “un” often feels unnecessary. Most people say “tengo jet lag.”
• Estoy con el jet lag. Some speakers say it, but “con jet lag” is cleaner.

Regional Notes You’ll Hear On The Road

Spanish is shared, not identical. The core phrases travel well, yet a few words change by region. If you learn one neutral line and one local-leaning line, you’ll feel more at ease.

Spain

Estoy hecho polvo is common for “I’m wiped.” You’ll hear me cuesta a lot too: Me cuesta dormirme (I struggle to fall asleep). “Jet lag” itself is widely recognized.

Mexico And Central America

Ando shows up often in casual speech: Ando desvelado (I’m sleep-deprived). You may hear traigo in the “I’m carrying it” sense: Traigo el horario cambiado.

Southern Cone (Argentina, Uruguay, Chile)

Estoy reventado can be a go-to for “I’m exhausted.” You can still say tengo jet lag and be understood right away.

None of these are mandatory. They’re just extra tools for matching the vibe around you.

Phrase Bank For Real Trips

Use these as plug-and-play lines. Swap llegué for aterricé if you want a more flight-specific verb. Add a time like “hoy” or “anoche” when you want to sound precise.

Spanish Phrase	Natural Meaning	When It Fits
Tengo jet lag.	I’m jet lagged.	Any casual chat, any country.
Estoy con jet lag.	I’ve got jet lag.	Friends, coworkers, hosts.
Acabo de llegar y traigo el horario cambiado.	I just arrived and my body clock’s off.	Taxis, tours, new acquaintances.
Estoy desfasado por el cambio de horario.	I’m out of sync from the time change.	When you want zero English.
No dormí nada en el vuelo.	I didn’t sleep at all on the flight.	When someone asks why you’re tired.
Me desperté a las tres y ya no dormí.	I woke up at three and couldn’t sleep again.	Relatable detail without extra explanation.
Se me cruzaron los horarios.	My schedule got crossed.	Casual talk, quick explanation.
Hoy estoy lento; es el jet lag.	I’m slow today; it’s jet lag.	Work trips, meetings, tours.
¿Te molesta si cenamos temprano?	Mind if we eat early?	When jet lag affects plans.

Pronunciation And Spelling That Won’t Trip You Up

Most Spanish speakers pronounce “jet lag” close to the English sound, often a bit smoother: “yét lag.” You don’t need a perfect accent. Clarity beats performance.

In writing, you’ll see jet lag as two words. Some people hyphenate it in casual notes. For texts, keep it simple and friendly: “Tengo jet lag, perdón si contesto tarde.”

Texting-Friendly Variations

• Recién llego. Jet lag total. Short and casual.
• Ando con el horario cambiado. No English term.
• Hoy no carburo; vengo desvelado. Colloquial, playful.

Formal Vs. Casual: The Polite Versions

Spanish lets you sound polite without getting stiff. The trick is choosing verbs that feel respectful and adding softeners like “si se puede” and “me gustaría.”

Polite Lines For Work Trips

• Perdón si hoy estoy un poco lento; tengo jet lag.
• Si se puede, me gustaría programarlo para mañana. (when you need time)
• ¿Le parece si lo vemos más tarde? (formal “you”)

Casual Lines With Friends

• Estoy reventado, tengo jet lag.
• Mi cuerpo cree que son las tres de la mañana.
• Dame un rato y vuelvo a ser persona.

How Long Jet Lag Tends To Last And What Helps

Jet lag is tied to your body clock adjusting to a new time zone. Crossing more time zones tends to hit harder, and eastbound trips often feel tougher for many travelers. That general pattern shows up in medical summaries like the Mayo Clinic’s jet lag disorder overview.

For most healthy adults, symptoms fade as you settle into local daylight and sleep times. Public guidance keeps returning to the same habits: shift your sleep schedule ahead of time when you can, get daylight at the right time for your new routine, and avoid wrecking your night sleep with late caffeine or long naps. Harvard Health’s article on how to avoid jet lag lays out these steps in plain language.

Small Moves That Change Your Day

• Set your watch to destination time once you board. It nudges your choices toward the new schedule.
• Use daylight like a steering wheel. Spend time outside when you want to feel more awake.
• Nap like a minimalist. Keep it short so nighttime sleep still happens.
• Eat on local time. It gives your day a clear rhythm.

What To Say When Jet Lag Messes With Plans

Sometimes the line you need is less “I’m jet lagged” and more “Can we tweak the plan?” These phrases keep things friendly and clear, without sounding like a speech.

Situation	Spanish Line	Tone Note
You need an early night	¿Te parece si lo dejamos para mañana? Estoy con jet lag.	Polite, direct.
You want an earlier dinner	¿Cenamos más temprano hoy?	Light request.
You’re slow in a meeting	Perdón si me tomo un segundo; vengo con el horario cambiado.	Professional.
You need a short break	¿Te molesta si paro diez minutos?	Works with anyone.
You woke up at odd hours	Me desperté en mitad de la noche y ya no dormí.	Human, relatable.
You want a calm day	Hoy prefiero ir tranquilo y sin prisas.	Softens the plan.

Making Your Spanish Sound Like Yours

Once you have one core sentence, the rest is flavor. Add a time cue, a reason, or a small apology, and it sounds like something you’d really say.

Mix-And-Match Add-Ons

• Acabo de aterrizar. (I just landed.)
• Desde que llegué, duermo fatal. (Since I arrived, I sleep badly.)
• Perdón si estoy medio ido. (Sorry if I’m a bit out of it.)
• Dame un café y hablamos. (Give me a coffee and we’ll talk.)

Two Natural Closing Lines

If you want to set expectations without making it heavy, try one of these:

• Mañana ya estaré mejor; hoy sigo con jet lag.
• En un par de días me acomodo al horario.