Jet lag happens because your body clock is still on home time. Light is the strongest signal for resetting it.
Before the trip
- Shift your bedtime by an hour a day for a few days toward the destination's time.
- Pick flights that arrive in the late afternoon or evening when possible.
On the plane
- Set your watch to destination time and sleep or stay awake accordingly.
- Stay hydrated and go easy on alcohol.
After you land
- Get daylight at the right time: morning light helps after flying east; late-afternoon light helps after flying west.
- Stay up until a normal local bedtime; a short nap (under 30 minutes) is fine.
- Use caffeine in the morning only.
- Some people use low-dose melatonin; ask a doctor if it's right for you.
Rule of thumb: recovery takes roughly a day per time zone crossed without a plan, and flying east is usually harder than west. Our route pages show the time difference for each trip.