How to Beat Jet Lag Faster: A Practical Plan

Jet lag is the mismatch between your internal body clock and the local time at your destination. It is not a sign of weakness, and it cannot be eliminated entirely. A common rule of thumb says recovery takes about one day per time zone crossed, though that varies by person and by direction. Flying east is usually harder than flying west.

What you can do is shorten the adjustment with a plan that uses light, sleep and meals. This guide gives specific actions to take before, during and after the flight. If you take medications or have a sleep disorder, talk to your doctor before trying any supplements.

Know your direction

When you fly east, you need to fall asleep earlier than your body wants, which is harder. When you fly west, you stay up later, which most people find easier. For trips of one to two time zones, you may not need any plan. For six or more, a plan makes a big difference. For very short trips, such as a two-day business stop, it can be easier to stay on home time.

Shift your schedule before you leave

Starting three days before an eastbound trip, go to bed and wake up one hour earlier each day. For westbound trips, shift later. Even a partial shift of two hours helps. Move meals in the same direction. Keep the changes manageable, and do not sacrifice a full night's sleep.

Use light as your main tool

Light is the strongest signal for your body clock. After arriving, get outside in the morning sun if you flew east, and in the late afternoon if you flew west. Aim for at least 30 minutes of outdoor light. Avoid bright light at times that push your clock the wrong way, such as very early morning after a long westbound trip. Sunglasses can help you control exposure.

Tip: A walk outside right after you arrive serves as both light therapy and exercise.

Adjust on the plane

Set your watch to destination time as soon as you board. If it is night at the destination, try to sleep with an eye mask, earplugs and a neck pillow. If it is daytime there, stay awake with light, movement and water. Walk the aisle every hour or two and stretch your legs to reduce stiffness.

Eat and drink with intention

Eat meals at local times as quickly as possible, since regular mealtimes help set your clock. Drink water throughout the flight, and go effortless on alcohol and caffeine, which can disrupt sleep. A light dinner before bed on the first night is usually better than a heavy one. Caffeine in the morning at the destination is fine, but stop by early afternoon.

Nap smartly

If you must nap on arrival, set an alarm for 20 to 30 minutes and do it before 3 p.m. Longer or later naps can make the first night harder. Push through until a reasonable local bedtime, around 9 or 10 p.m., even if you feel foggy. Going to bed at 5 p.m. often leads to waking at 2 a.m.

A sample eastbound plan

Imagine flying from New York to Paris, a six-hour jump. Three days before, shift bedtime earlier by an hour each night. On the overnight flight, sleep when the cabin lights dim, and set your watch to Paris time. Land in the morning, walk outside for an hour, eat breakfast, then keep your day light with a museum or park visit. Nap for no more than 30 minutes if you must, and head to bed around 10 p.m. local time. By day three or four, most people feel noticeably better, though results differ by person.

Schedule your first days kindly

• Avoid big decisions, important meetings or long drives on day one.
• Plan light, outdoor activities for the first afternoon.
• Keep the hotel room dark and cool, around 65 to 68 degrees Fahrenheit.
• Stick to the local schedule even if you wake up early.
• Be patient, as most people feel mostly normal within three to five days.

Some travelers consider melatonin, but timing and dose matter, so ask your doctor or pharmacist first. Combine light, a steady schedule and some self-kindness, and you will usually find your rhythm sooner than you expect.