A practical plan for jet lag
Light, timing and a few simple habits do most of the work. Here is how we approach long flights east and west.
What is going on
Your internal clock runs roughly on a day-long cycle and is reset mainly by light. After a long flight across time zones, your body expects to sleep, eat and wake at home hours. Most people adjust by about an hour or so a day, and flying east, which shortens your day, is often harder than flying west.
In the days before
- If you can, move bedtime and wake-up time gradually toward your destination's schedule.
- Arrive rested; a sleep debt before departure makes everything harder.
- Pick flights that land in the afternoon or early evening, so you can stay up until a normal bedtime.
On the plane
- Set your watch to destination time as soon as you board.
- Drink water regularly; keep alcohol and caffeine modest.
- Sleep when it is night at your destination, using an eye mask and earplugs.
After you land
- Use daylight deliberately. After flying east, seek morning light; after flying west, seek light in the late afternoon and evening.
- Eat meals at local times, even if small.
- If you must nap, keep it short and early in the day.
- Gentle exercise outdoors helps more than staying in your room.
Medication
Some travelers use melatonin or sleeping aids. Rules on availability differ between countries, and they are not right for everyone, so talk to a doctor or pharmacist before trying them.
Plan the first days
On long-haul trips, keep the first full day light: a walk, a good meal, an early night. Remote retreats with few scheduled activities make a gentle landing.