What jet lag is

Jet lag happens when your body clock is out of sync with local time. It usually takes about a day for each time zone crossed to adjust, though this varies between people and directions of travel.

Things that help

  1. Use light wisely. Morning light helps your clock shift earlier, and evening light shifts it later. After flying east, seek morning light. After flying west, seek late-afternoon light.
  2. Shift your schedule before you go. Move your bedtime an hour or so earlier or later for a few days.
  3. Set your watch to the new time when you board, and try to sleep or stay awake accordingly.
  4. Stay hydrated. Drink water, and limit alcohol and heavy meals on the flight.
  5. Time caffeine carefully. Use it in the local morning, not late in the day.
  6. Keep naps short, around 20 to 30 minutes, early in the afternoon.
  7. Eat at local meal times.

Melatonin

Some people use melatonin to help sleep timing. Talk to a doctor or pharmacist before using it, especially if you take other medication.

Be kind to yourself

Plan a light first day and avoid important decisions or driving when very tired.

This is general information, not medical advice.