How to Recover From Jet Lag: A Practical Sleep Plan
You can land at a beautiful destination and spend the first three days wide awake at 3 AM and asleep in the afternoon. Jet lag is not a character flaw; it is your body clock running on the wrong time. A bit of planning shortens it.
Key takeaways
- Light and timing are your main tools, not pills.
- Flying east is usually harder than flying west.
- For very short trips, staying on home time may be easier than adapting.
Why jet lag happens
Your internal clock does not jump when the plane lands. It runs on home time for days. Flying east forces you to sleep earlier than your clock wants, which is difficult; flying west lets you stay up later, which is easier for most people. Tiredness, dry cabin air and disturbed sleep make everything feel worse.
Before you leave
If you have a few days, shift your sleep an hour or so each day toward the destination: earlier for eastward trips, later for westward ones. Do not stress if you cannot; even a small shift helps. Our jet lag calculator and its guide show a simple plan.
On the plane
Set your watch to destination time as you board and try to sleep when it would be night there. Drink water, and go easy on alcohol and caffeine, which can worsen sleep. Eye masks and earplugs are worth packing.
After you land
- Eat and sleep on local time straight away.
- Get outdoor light at the right time: morning light after flying east, afternoon and evening light after flying west.
- Keep any nap short and early, ideally under 30 minutes.
- Be gentle with yourself on day one; avoid big decisions or driving when very drowsy.
Short trips and melatonin
For a trip of two or three days, many people stay on home time as much as possible. Some use melatonin to help shift the clock; timing matters, so read our melatonin guide and ask a pharmacist.
Kids and jet lag
Children can be thrown off for a few days. Keep routines familiar, bring their usual bedtime items and use daylight to help them adjust.
Frequently asked questions
How long does jet lag last?
A common rule of thumb is about a day per time zone crossed, though many people recover faster flying west and slower flying east.
Does jet lag cause illness?
It does not cause infections, but poor sleep and travel stress can make you feel run down.
References and further reading: CDC travel health guidance on jet lag; American Academy of Sleep Medicine guidance on jet lag disorder.