Jet Lag: A Practical Plan Before, During and After Your Flight

Why jet lag happens

Crossing time zones quickly leaves your body clock on home time. Symptoms include poor sleep, daytime sleepiness, difficulty concentrating, stomach upset and a general unwell feeling. It is usually worse when flying east, because shortening your day is harder than lengthening it, and it is worse the more time zones you cross. As a rough rule of thumb, adjustment can take about a day per time zone crossed.

Before you fly

For trips of several days or more across 3 or more time zones, you can start shifting your schedule a few days before departure:

• Flying east: go to bed and get up about an hour earlier each day, and seek bright morning light.
• Flying west: go to bed and get up about an hour later each day, and seek evening light.

Arrive well rested; starting a trip sleep deprived makes jet lag worse.

On the plane

Set your watch to destination time. Try to sleep if it is night at your destination and stay awake if it is day. Stay hydrated, limit alcohol and caffeine, and use an eye mask, earplugs or noise-cancelling headphones. Get up and walk when it is safe, to reduce the risk of blood clots on long flights.

At your destination: light is your main tool

Light at the right time shifts your clock; light at the wrong time can shift it the wrong way. In general:

• After flying east, get bright morning light and avoid very bright light in the late evening.
• After flying west, get light in the late afternoon and evening.

After crossing many time zones, timing becomes more complicated; some travelers use jet lag planning apps or tools based on circadian research. Eat meals on local time and stay active during local daytime.

Melatonin

Research reviews have found melatonin can reduce jet lag symptoms, particularly for eastward travel across 5 or more time zones. It is typically taken close to local bedtime at the destination. US melatonin products are supplements with variable content, so choose a third-party verified product. Ask your doctor or pharmacist first if you are pregnant, take other medications or have medical conditions.

Naps and caffeine

Short naps of 20 to 30 minutes can help you get through your first day, but avoid long naps that make night-time sleep harder. Caffeine can help daytime alertness, but avoid it later in the local day.

Short trips

For trips of 2 to 3 days, it may be better to stay on home time where possible, scheduling important activities during your home daytime hours.

Sleeping pills and alcohol

Some travelers use prescription sleep medication on flights or for the first nights; discuss this with your doctor, as these can cause confusion, next-day impairment and immobility on flights. Do not combine sleep aids with alcohol.