Jet lag happens because your body clock — driven mainly by light — is still set to home time while the clocks around you have jumped ahead or behind. It can leave you wide awake at 3 a.m. and yawning through a museum at midday.
You cannot eliminate it entirely on a long trip, but you can shorten it significantly by working with your body clock rather than against it.
Why east is harder than west
Most people's natural body clock runs slightly longer than 24 hours, so staying up later (flying west) is easier than going to bed earlier (flying east). Expect eastward trips to take longer to adjust to — roughly a day per time zone crossed is a common rule of thumb.
Light is the lever
Bright light is the strongest signal that resets your body clock. After flying east, get outside in morning daylight and avoid bright light late in the evening. After flying west, seek afternoon and evening light and keep mornings dim.
Even an overcast day outdoors is far brighter than indoor lighting.
Start before you leave
For big time-zone jumps, shifting your bedtime by an hour a day for two or three days before departure gives you a head start. Set your watch to destination time when you board and try to eat and sleep on that schedule.
On arrival
The first day matters most:
Stay awake until a reasonable local bedtime, ideally at least 9 p.m.
If you must nap, keep it under 30 minutes and before mid-afternoon
Eat meals at local times
Go easy on alcohol, and avoid caffeine after early afternoon
Keep hydrated — cabin air is very dry
What about melatonin?
Some travellers find low-dose melatonin helpful at local bedtime for a few nights after flying east. Rules on availability differ by country, and it is not right for everyone — ask a doctor or pharmacist before using it, particularly if you take other medication.
This is general travel information, not professional, legal, medical, or financial advice. Airline rules, entry requirements, and prices change — confirm with airlines, official government sources, and your insurer before you travel.
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