You get off your flight after a long journey across several time zones. Your body is heavy, your brain is in a fog, and all you want to do is crawl under the covers—even though it’s only 2 PM at home. Sound familiar? That is jet lag, and it goes home with millions of travelers every year.
Fortunately, jet lag doesn’t have to ruin your trip or crucial business meeting. With the help of a few correct strategies before, during and after your flight, you can minimize its effects and get energized much quicker. In this guide, you will learn exactly how to beat jet lag with science-based techniques that actually work.
Here’s What Happens to Your Body During Jet Lag
Jet lag happens when you travel rapidly across one or more time zones, and it throws your body’s internal clock — sometimes referred to as the circadian rhythm — out of sync. This internal clock determines when you get sleepy, hungry, alert and even when your body temperature rises and falls throughout the day.
If you go from New York to London, your body is still working on New York time but the sun and everyone else around you is working on London time. Your brain gets confused signals. It believes you should be sleeping when the evening is structured so that you can’t, or it keeps you up at 3 a.m. when all you want is to sleep.
The symptoms can include:
- Extreme tiredness during the day
- Difficulty falling asleep at night
- Trouble concentrating and thinking clearly
- Loss of appetite and indigestion
- Headaches and body aches
- Feeling irritable or moody
The severity varies with the number of time zones you cross. As a rule, it is harder for the body to travel east and easier to go west because it’s relatively easy to stay up later than usual, but you can’t train yourself as well to go to bed early.
Prepare Before You Even Leave Home
Resistance to jet lag doesn’t commence once you’re on the plane — it starts days before departure. Smart travelers gradually adjust their sleep schedule before setting out.
Shift Your Sleep Schedule Gradually
For eastward travel, go to sleep 30 minutes earlier than usual for three or four nights before you depart. Wake up earlier too. If you’re going west, reverse course: Stay up 30 minutes later and wake up a little later.
This slow transition will get your body used to the time zone hours before you leave. Even a day or two of tweaking can help.
Get Your Body in Top Shape
A well-rested body adapts to time zone changes more easily than a tired one does. Be sure to get plenty of sleep in the week before your trip. Don’t stay up all night to pack or finish work projects right before you leave.
Work out regularly during the days before the flight. Exercise helps to regulate your sleep-wake cycle and decrease stress. No stints of high activity right before bed, though — otherwise it may be tough to fall asleep.
Plan Your Flight Strategically
Take arrival times into account when booking flights. If you can, take flights that arrive early evening to your destination. That way, you can stay awake for a few hours, eat a light dinner and go to sleep at the new time zone’s ordinary bedtime.
Overnight flights that land in the morning might be more of a challenge. You’ll arrive tired but will have to stay awake all day. But sleeping on the plane with these flights can help you get sleep, if you’re actually able to rest during the flight.
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Smart Strategies During Your Flight
What happens on the plane matters, too — in getting over jet lag a lot sooner or later. These in-flight strategies actually work.
Change Your Watch Time as Soon as You Get to Your Destination
The first thing you should do when you get on an airplane is change your watch, phone and any other devices to the time zone of where you’re landing. This mental transition helps you begin thinking in the new timezone immediately.
If it is nighttime at your arrival point, you should also try to sleep on the plane, even if you’re not very tired. If it’s daytime where you are, try to stay up and out in the sun.
Become An Expert At Sleeping On Planes
Sleeping well at 35,000 feet is no easy task but there’s a way to make it happen:
Make darkness: A good sleep mask helps block everything out. Small amounts of light alone can keep your brain from making melatonin, the sleep hormone.
Block noise: Pick up a solid pair of noise-canceling headphones, or earplugs. The drone of the engines and passenger chatter mean you can all but forget about getting a rest every time it flies.
Get cozy: Pack a travel pillow that actually supports the contours of your neck. Those cheap U-shaped pillows are usually a bust. Get a wrap around style to prevent head bob.
Select your seat wisely: With window seats, you can lean against the wall, and you’ll be in charge of the window shade. Steer clear of seats near bathrooms or galleys, where noise and foot traffic are constant.
Hydrate, But Don’t Be Stupid About It
Airplane cabins have very low humidity and they will dry you out quicker than usual. The symptoms of jet lag are exacerbated by dehydration.
Keep sipping water throughout the flight — you should be aiming for about 8 ounces an hour. Carry an empty water bottle through security, then fill it up at water fountains after you’re screened.
Don’t drink alcohol, even if it’s free in business class. Alcohol dehydrates you, disturbs sleep and makes post-landing feelings worse. Coffee and energy drinks add to the dehydration mix. If you rely on caffeine, drink additional water in its place.
Eat Meals According to Your Destination
When and what you eat impacts your circadian rhythm. Try to eat at meal times that reflect your destination, and not the city from which you departed.
If it’s breakfast time there, have breakfast foods even if your stomach tells you it’s dinnertime. Light, healthy meals work best. Those heavy, rich foods can make you feel sluggish and disrupt sleep.
Move Your Body
After all, sitting still for hours slows circulation and can make you feel stiff and tired. Stand up and walk the aisles every hour or so. Stretch your body, arms and legs while sitting: ankle circles, shoulder rolls, neck stretches.
Blood is kept flowing and you even feel a bit sharper if you move around. It also helps to reduce the risk of blood clots, which is a legitimate hazard on long flights.
Your Arrival Day in the Destination
It really matters what you do in your first 24 hour window of the new time zone. These routines can assist you in getting your internal clock back to normal more quickly.
Catch Rays at the Correct Times
Light is the strongest cue for resetting your circadian rhythm. Your body uses light to figure out what time it is.
If you traveled east: Seek morning sunlight as early as you can. This is your body’s way of telling itself to wake up in the new time zone. It’s best to skip bright light during the evening.
If you went west: Get afternoon and evening light. Stay out of the early morning sun, which will tell your body it’s time to wake up much too early.
Get at least 30 minutes of natural light outdoors. The sunlight outside is so much brighter than any indoor lighting, even on a cloudy day. If it’s winter or you are getting there in the dark, use a bright light therapy lamp.
Resist the Urge to Nap (Strategically)
This is the tough part, but it must be done. Don’t even think about indulging in a marathon nap if you touch down in the morning. You’ll ruin yourself for sleep at night.
If you have to take a nap, only do so for 20-30 minutes, tops. Set an alarm. A brief power nap can make you feel refreshed without putting you into deep sleep, which would disrupt your adjustment.
Some travelers like to keep themselves active all day and then turn in a bit earlier than usual local time. The rest power through to bedtime as usual. Play around to find what works for your body.
Stay Active and Engaged
Moving around keeps you awake and speeds up the adjustment of your circadian rhythm. Go for a walk, sightsee in your new city or do some light exercise.
Mental engagement matters too. Don’t hole up in your hotel room and watch TV. Get out, meet people, see things. Staying socialized and having new experiences keeps your brain engaged.
Eat Meals on Local Schedule
Try to eat breakfast, lunch and dinner according to when you’ll be eating at your destination even if you’re not hungry. This helps your body set its circadian rhythm, because patterns of eating tell the body what time it is.
Opt for foods that promote alertness: proteins, fruits and vegetables (with some fiber), complex carbohydrates. Steer clear of heavy, greasy foods that will make you lethargic.
Recovery Timeline by Time Zones
Changes in time zones induce shifts of different duration towards new recovery. Here’s what to expect:
| Number of Time Zones Crossed | Days to Recovery | Key Challenge |
|---|---|---|
| 1-2 | 1-2 days | Very little disruption needed |
| 3-4 | 2-3 days | Moderate sleep disturbance for a few nights |
| 5-6 | 3-4 days | Major circadian disruption |
| 7-8 | 4-5 days | Major adjustment period |
| 9+ | 5-7 days | Severe symptoms |
Remember these are just guidelines and everybody’s body is different. People of all ages adjust more quickly than others, depending on factors like age, overall health and how easily your body adapts to changes in its own circadian rhythm.
Advanced Techniques for Frequent Travelers
If you travel overseas often, these next-level techniques can help you outsmart jet lag.
The Stopover Strategy
For ultra-long-haul flights accompanied by several hours difference in timezones, think about interrupting your travels with at least one stop. A stop in an intermediate city for 24 hours allows your body to acclimate, at least somewhat, before you press on.
For instance, when traveling from Los Angeles to Dubai (11 time zones), break your journey with a stop in London (8 time zones from L.A., 3 time zones away from Dubai). This breaks up the adjustment into two smaller changes.
Melatonin Supplementation
Melatonin is a hormone that your brain creates to signal sleep time. You can help reset your sleep schedule faster by taking it as a supplement.
The key is timing. You might try taking 0.5 to 3 mg of melatonin at the time you’d wish to fall asleep in your new locale (about 30 minutes before bedtime there). Begin on the first day of your period and continue for 3 to 4 nights.
Talk to your doctor before using melatonin, especially if you are on other medications. It can interact with blood thinners, diabetes drugs and immune suppressants. Learn more about melatonin’s effects on circadian rhythm.
The Fasting Method
Some travelers employ strategic fasting to reset their circadian rhythm. The idea is that your body can use meal timing as its clock signal.
Don’t eat 12-16 hours before breakfast time where you get in. Break the fast with breakfast at your regular time in the new time zone. This “resets” your food clock to the new schedule.
Studies on this technique are mixed, but many travelers say it works. It is safe for healthy adults, but it is not recommended for people with diabetes, eating disorders or some other conditions.
Adjust Your Exercise Timing
Exercise influences your circadian rhythm differently depending on when you do it. Going for a morning run helps you reset your body faster when you travel east. Evening workouts are useful when traveling west.
Work out according to the time zone of your destination, not what would be your home schedule. Even light activity that isn’t physical exercise, like yoga or stretching, can be helpful.
Technology & Tools That Are Actually Useful
Today, there are a few technology tools that can help manage jet lag.
Light Therapy Devices
Portable light boxes give off bright light that replicates sunlight. Then at your destination, use them in the morning to nudge your circadian rhythm awake.
Seek out lamps that provide 10,000 lux of light and filter out UV rays. Use them for 20-30 minutes while you eat breakfast or prepare.
Jet Lag Apps
There are also several smartphone apps that will calculate custom jet lag plans by plugging in your flight details and sleep schedule. They inform you precisely when to seek or avoid light, when to sleep and when if using it you should take melatonin.
These include Timeshifter, Jet Lag Rooster and StopJetLag. These are apps based on scientific algorithms and can minimize the adjustment time greatly.
Sleep Tracking Devices
Wearable devices such as fitness trackers track your sleep cycles and can provide insight on how long it takes for you to adapt. They can indicate whether you are sleeping deeply enough and experiencing sufficient REM sleep.
You use this data to hone your strategy. If you see you’re not sleeping well despite your efforts, you know when something on this list isn’t working.
What Not to Do
Don’t make these popular mistakes that can exacerbate jet lag:
Don’t hole up in your hotel room all day. Your body can’t adapt in the dark and alone. Get outside into natural light.
Don’t rely on sleeping pills. They may knock you out, but they don’t give you good restorative sleep. You will feel groggy the next day and your body won’t shift its clock.
Don’t consume large amounts of caffeine to stay alert. A little is a good thing, but too much will give you the shakes and make it hard to fall asleep later.
Don’t make big decisions or attend key meetings straight off the plane. Your brain is addled with jet lag during bad jet lag. Plan any big activities for after your first good night of sleep.
Don’t use bright screens in the evening. That blue light from the screen of your phone, tablet or laptop is suppressing melatonin production and making you alert. Use blue light filters or stop screens two hours before bedtime.
Special Considerations for Different Travelers
Business Travelers
If you are traveling for an important meeting or conference, get there at least one full day early if you can. This at least gives you some time to adjust before things really start to get intense.
Reserve a hotel room for the night before you’re due to return home so you can get a good sleep ahead of an early morning flight, even if your meeting wraps up the evening before. It saves you the agony of last-minute airport drama and means you will be well rested for your travels.
Families with Children
Children get jet lag too, but they typically adjust more quickly than adults. Keep bed-time for your offspring as similar in the new situation as you can. Routine activities like reading bedtime stories also serve as a signal for sleep.
Ease up in the transition. Kids may be cranky, or experience disturbed sleep for a few days. Keep to the local time in spite of protests.
Older Adults
Circadian rhythms lose flexibility with age, so older travelers may need more time to adapt. Don’t overbook your schedule the first few days.
If you have any health issues or take medications, consult your physician before traveling across time zones. There are also medicines that must be taken at certain times, and time zone shifts can complicate this as well.
Designing Your Own Jet Lag Program
All bodies react differently to time zone shifts. Develop the custom solution from your experience:
Track what is successful: You can keep track of various strategies and how you feel. Do your own investigation over a few trips and you will start to see what helps your own body.
Know which way is east: Keep in mind that traveling eastward is generally more difficult than westward. So plan on more time to recover and get ready for an eastward journey.
Factor in the overall time zones: Any trips going across 1 to 2 zones require little planning. 6+ time zone flights call for serious prep and recovery.
Build in buffer time: Don’t schedule one of your more important activities right after you arrive. Allow yourself a minimum of 24 hours to begin acclimating.
Remain flexible: Perfectly planned trips can go south, while some with barely a flicker of planning will glide like the wind. Have a back-up plan if you end up feeling more drained than anticipated.
The Science Behind Recovery
Naturally, your circadian rhythm can only move about 1-1.5 hours per day. This is why traveling across several time zones is so discombobulating — your body can’t make up for all the resetting at once.
Light exposure is the most important of those environmental signals (known as a “zeitgeber”) that resets your internal clock. When an image of light enters your eyes, it communicates with the suprachiasmatic nucleus in the brain regulating those circadian rhythms.
Other entrainment signals are feeding time, exercise and social activities. Combining multiple signals together is faster for adaptation than using multiple signals in isolation.
Some people are born with genes that make them more resistant to jet lag, new research reveals. These “super adjusters” can change their circadian rhythm more rapidly. Most people are not so lucky, but everyone can increase their rate of adjustment with effective tactics.
The Long-Term Consequences of Frequent Jet Lag
Chronic jet lag can take a toll on your health if you travel internationally for work often. Research has found that flight attendants and pilots who traverse time zones often have elevated rates of sleep disturbances and digestive problems.
To minimize long-term impacts:
- Sleep on a regular schedule when at home
- Focus on sleep quality during home stays
- Steady physical activity helps your circadian rhythm
- Ask if your travel schedule is sustainable over the long haul
For some frequent travelers, staying on their home time zone is more effective than adjusting constantly. This only works if you are going for short trips (3-4 days or less) and can schedule meetings and activities around your home schedule.
Making It All Work Together
Conquering jet lag isn’t about any one trick — it’s an artful combination of strategies. The most effective approach includes:
- Pre-trip sleep schedule adjustments
- Strategic flight timing and in-flight behavior
- Intensive control of light exposure on arrival
- Compliance with the rules of meals and sleep timing in time zones
- Physical activity and social engagement
- Supplements like melatonin (with a doctor’s supervision) may have benefits
Begin trying these tips when you travel abroad next. You’ll feel better sooner, have more energy when you’re there doing stuff and never run out of time at your destination.
How do you plan to arrive — exhausted and foggy or refreshed and awake? Whether you travel for business, to visit family or to get out and explore new places, the better that you can manage jet lag, the quicker you transition back into your normal life and spend less time recovering from travel and more time enjoying it.
Frequently Asked Questions
How long does jet lag last?
The effects of jet lag last for a number of days, depending on the number of time zones crossed. For big jumps in time zone we tend to adjust fully after 3-7 days. Following the strategies in this article will shave 30-50% from your recovery time.
Should I sleep on the plane?
It all depends on what time it is at your destination. If it is dark there, try to sleep. If it’s daytime, stay awake. Always adjust your watch to destination time and go by that timing.
Does melatonin actually combat jet lag?
Studies have demonstrated melatonin works, particularly when flying east. About 3-4 nights after arrival, take 0.5 to 3mg approximately half an hour before your desired bedtime. But timing is everything — take it at the wrong time and you could make your jet lag even worse. Consult a doctor before using.
Why is it so much harder to travel east, than it is to travel west?
It’s easier for your body to stay up later (phase delay) than force itself to go to bed earlier (phase advance). You’re essentially staying up late when you travel west; that’s one to which it is easier to adjust. Flying east means falling asleep before your body wants to.
Can you avoid jet lag?
Although you can’t ever fully get rid of jet lag, the symptoms will be certainly reduced by 70 to 80 percent with good strategies. If you have a very flexible circadian rhythm, you may only experience some jet lag — most people will have mild to moderate symptoms, especially after crossing 3+ time zones.
Should I nap after arriving?
Short naps, (20-30 minutes maximum) are acceptable but only if you’re extremely tired. Longer naps will make it more difficult for you to sleep that night and delay your adjustment. You’re better off just staying active and awake until normal bedtime in your new location.
Does eating at certain times help?
Yes. The time that meals are eaten is an important circadian rhythm cue. Eating breakfast, lunch and dinner in local time causes your body to recognize the new pattern. Fast a few hours before the target time and start eating at that hour, adjusting will be quicker.
When should I just remain on my home time zone?
Staying on home time can make sense for trips shorter than three or four days, especially for business travelers. And so you escape the adjustment in either direction. That only works if you can schedule things around your home timezone and don’t need to interact much with local people during their daytime.
