You land in a new time zone, your watch says midday, and your body insists it’s the middle of the night. That’s jet lag, and it can spoil the first days of a trip. You can’t avoid it entirely on long journeys, but a few smart habits can shorten it considerably.
What jet lag actually is
Your body runs on an internal clock, known as the circadian rhythm, which regulates sleep, hunger, body temperature, and alertness. It’s guided mostly by light and darkness. When you cross several time zones quickly, your internal clock stays on home time while the sun tells you otherwise. The result is tiredness, poor sleep, difficulty concentrating, digestive upsets, and a general feeling of being off.
As a rough guide, flying east tends to feel harder than flying west, because it’s usually easier for the body to stay up later than to fall asleep earlier. Recovery is often described as taking about a day for each time zone crossed, but this varies greatly between people.
Before you leave
- Shift your schedule gradually. A few days before an eastward trip, go to bed and wake up a little earlier each day. Before a westward trip, shift later. Even an hour or two of adjustment helps.
- Be well rested. Starting a long journey sleep-deprived makes everything worse.
- Plan your arrival. If possible, arrive with a buffer before any important meeting or event, instead of heading straight into it.
- Pack for sleep. An eye mask, earplugs, and a neck pillow are small items that make a big difference.
On the plane
- Set your watch to destination time as soon as you board, and start behaving accordingly.
- Sleep when it’s night at your destination. If it’s daytime there, try to stay awake, and the other way around.
- Drink plenty of water. Cabin air is dry, and dehydration makes tiredness worse.
- Be thoughtful with caffeine. It can help you stay alert when you need to, but avoid it in the hours before you plan to sleep.
- Eat lightly. Heavy meals can make sleeping harder.
- Move around. Stretch and walk the aisle when it’s safe, which helps comfort and circulation on long flights.
The power of light
Light is the strongest signal for your body clock. Using it well is the most effective tool you have.
- Get outside in daylight at your destination, especially in the morning after traveling east. Morning light helps shift your clock earlier.
- After traveling west, afternoon and early evening light helps you stay up later and adjust.
- Dim the lights in the evening and avoid bright screens close to bedtime so that sleepiness can build.
The exact best timing depends on how many time zones you’ve crossed, so if you want precise guidance for a big trip, look for a jet lag planning tool or ask a sleep specialist.
Eat and sleep on local time
Meal times also signal to your body what time it is. Eat at local mealtimes from the first day, even if you’re not very hungry. Try to go to bed at the local bedtime, even if you feel awake. If you wake in the middle of the night, stay in bed in the dark and rest, rather than checking your phone.
Handle naps with care
If you’re exhausted on arrival, a short nap of 20 to 30 minutes in the early afternoon can restore alertness without wrecking your night. Set an alarm. Long naps late in the day make it harder to sleep at night and prolong jet lag.
Short trips: stay on home time
If you’re staying only a day or two, it can be easier not to adjust at all. Keep your sleep and meals close to your home schedule, and schedule meetings at times that suit your body clock. This works best when your trip is brief and you don’t need to be at your best at unusual hours.
The first few days
- Plan gentle activities at first, like walks and sightseeing in daylight, rather than demanding tasks.
- Avoid big decisions and complex work when you feel foggy.
- Keep hydrated, and eat regular, balanced meals.
- Gentle exercise outdoors can help you feel more alert and sleep better.
What not to rely on
Be wary of miracle cures. Some people use supplements or medications to adjust their sleep, but these aren’t suitable for everyone and may interact with other medicines. If you’re considering any, check with a doctor or pharmacist first, especially if you have a health condition, take regular medication, or are pregnant.
Coming home
The return trip causes jet lag too. Apply the same principles in reverse, and allow a day or two to get back into your routine before going back to a heavy schedule.
FAQ
Why is flying east harder?
Flying east asks you to fall asleep earlier than your body wants, which is typically harder than staying awake longer, as you do when flying west.
How long does jet lag last?
It varies, but many people feel back to normal after several days. Larger time differences and eastward travel often take longer.
Do children get jet lag?
Yes, and they may be more disrupted. Keep routines consistent, use daylight, and be patient.
Can I avoid jet lag completely?
Not usually on long trips, but you can reduce how bad it feels and how long it lasts.
The takeaway
Use light, local mealtimes, sensible naps, and a little advance planning, and jet lag becomes manageable. Give yourself a gentle first day, and your body clock will catch up. This article is general information, and anyone with health concerns should seek personal medical advice.
