How to Beat Jet Lag: A Science-Based Recovery Plan

Jet lag happens when your internal clock is out of sync with the local time at your destination. The more time zones you cross, the worse it gets. But jet lag isn't inevitable.

Before Your Trip

3 Days Before Departure

• Flying east: Go to bed 30 minutes earlier each night.
• Flying west: Go to bed 30 minutes later each night.

During the Flight

• Set your watch to destination time immediately.
• If it's nighttime at your destination: Sleep on the plane.
• If it's daytime: Stay awake. Avoid alcohol and caffeine.
• Drink water aggressively.

After Arrival

Light Exposure

• Flying east: Get bright light in the morning.
• Flying west: Get bright light in the afternoon/evening.

Melatonin

• Flying east: Take 0.5-3 mg at destination bedtime for 3-5 nights.
• Flying west: Less helpful. Low dose (0.3-0.5 mg) 3-5 hours before desired bedtime.

Meal Timing

Eat meals at local times. A heavy breakfast signals "it's daytime" to your digestive clock.

Recovery Timeline

• 1-3 time zones: 1-2 days
• 4-6 time zones: 3-5 days
• 7+ time zones: 5-7+ days

Plan your sleep at your destination with our free Sleep Calculator.

Frequently Asked Questions

Is jet lag worse traveling east or west?

East. Advancing your clock is harder than delaying it for most people.

Should I nap when I arrive?

Try to stay awake until 8-9 PM local time. A 20-minute nap is OK if you're desperate.