You land in a new country ready to explore, but your body has other plans: you're wide awake at 3 am and fighting to stay awake at lunch. Jet lag happens when your internal body clock is out of sync with the time zone you're in. It can drain energy from the first days of a trip or leave you foggy at an important meeting. The good news is that you can reduce its effects with some smart strategies before, during and after your flight.

This article is for general information only. If you have a sleep disorder or medical condition, or are considering sleep medication or supplements, talk to a doctor or pharmacist first.

What Causes Jet Lag?

Your body runs on a roughly 24-hour internal clock (circadian rhythm) that controls sleep, hunger, alertness and body temperature. Light is the strongest signal that sets this clock. When you cross several time zones quickly, your clock is still set to your home time zone, causing symptoms such as:

  • difficulty falling asleep or waking too early,
  • daytime tiredness,
  • difficulty concentrating,
  • irritability,
  • digestive issues,
  • a general feeling of being unwell.

Why East Is Harder Than West

Travelling east usually causes worse jet lag because you need to go to sleep earlier than your body wants, which most people find harder. Travelling west means staying up later, which is generally easier. A common rule of thumb is that it takes roughly a day to adjust for each time zone crossed, though this varies from person to person.

Before Your Flight

1. Shift Your Sleep Schedule Gradually

A few days before departure, move your bedtime and wake time by 30–60 minutes a day towards your destination's time zone.

2. Get Well Rested

Don't start your trip sleep-deprived. Prioritise good sleep in the days before travel.

3. Choose Flights Strategically

If possible, choose flights that arrive in the late afternoon or early evening, so you can stay awake a few hours and then sleep at a normal local bedtime.

4. Plan for Important Events

If you have a crucial meeting or event, try to arrive a day or two early to adjust.

During Your Flight

5. Set Your Watch to Destination Time

As soon as you board, switch your phone and watch to local time at your destination. Start thinking and acting on that schedule.

6. Sleep Strategically

If it's night-time at your destination, try to sleep on the plane. Use an eye mask, earplugs or noise-cancelling headphones, a neck pillow and a blanket. If it's daytime there, try to stay awake.

7. Stay Hydrated

Cabin air is dry. Drink water regularly throughout the flight.

8. Limit Alcohol and Caffeine

Alcohol can disrupt sleep quality and worsen dehydration. Caffeine can keep you awake at the wrong times. Use caffeine strategically only when you need to stay awake.

9. Move Around

Stretch, walk the aisle when safe and do seated exercises to improve circulation and reduce stiffness. On long flights, moving regularly is also important for circulation; follow any advice from your doctor if you're at higher risk of blood clots.

10. Eat Lightly

Heavy meals can make you feel sluggish. Consider eating in line with mealtimes at your destination.

After You Arrive

11. Get Daylight at the Right Times

Light is the most powerful tool for resetting your body clock.

  • After flying east: seek morning light and avoid bright light in the late evening.
  • After flying west: seek afternoon and early evening light.

A walk outdoors is ideal.

12. Adopt Local Mealtimes

Eat breakfast, lunch and dinner at local times, even if you're not very hungry. Meal timing helps reinforce your new schedule.

13. Stay Awake Until Local Bedtime

Resist the urge for a long nap. If you must nap, keep it short (20–30 minutes) and before mid-afternoon.

14. Exercise Lightly

Gentle exercise, like a walk or a light workout, can boost alertness and help you sleep better at night.

15. Create a Good Sleep Environment

Keep your hotel room cool, dark and quiet. Use an eye mask and earplugs if needed. Our guide on how to sleep better has more tips.

What About Melatonin?

Melatonin is a hormone that signals night-time to your body. Some research suggests that melatonin supplements may help reduce jet lag for some people, particularly when travelling east across several time zones. However, availability and regulations vary by country, and it isn't suitable for everyone. Talk to a doctor or pharmacist before using it.

Short Trips: Adjust or Not?

For trips of only one or two days, it may be better to stay close to your home schedule rather than trying to adjust fully. Plan important activities for times when you'd normally be alert at home.

Jet Lag Recovery Plan: Example

Flying from New York to London (five hours ahead) overnight:

  • Before: go to bed an hour earlier for three nights.
  • On board: set your watch to London time, eat a light meal and sleep as much as possible.
  • Arrival morning: get outside in daylight, have breakfast and stay active.
  • Afternoon: have a short nap only if necessary, before 3 pm.
  • Evening: light dinner, no screens late and go to bed at a normal London bedtime.

Final Thoughts

Jet lag is a normal response to rapid time zone changes, but you can reduce its impact. Shift your schedule before you go, sleep and hydrate strategically on the plane, use daylight wisely and follow local meal and bedtimes when you arrive. A little planning means more energy for enjoying your trip. Find more practical travel advice in our travel tips section.