Your Guide to Minimizing Jet Lag

While your body will eventually sync up with your destination, the severity and duration of jet lag’s effects aren't fixed. Here’s how to minimize your discomfort.

Give your body a headstart by adjusting your sleep and meal times to more closely match your destination in the days before you depart.

Try moving your sleep time by 30 minutes to an hour each day for the three days before you leave. For more precise advice, Dr. Phyllis Zee, Director of Northwestern University’s Center for Circadian and Sleep Medicine, says apps such as Timeshifter provide personalized guidance on when to sleep, get light exposure, take melatonin, and drink caffeine based on your itinerary.

Get a good night’s sleep before traveling. Many people stay up late packing or otherwise preparing before a flight, but going into a trip already tired is likely to exacerbate jet lag.

If you can, experts suggest avoiding redeye flights because most people don’t sleep well on planes. Regardless of when your flight takes off, make sure you know what time it is at your destination so you can plan your behavior to match that schedule.

Remember to stand up and move around during the flight. This can help prevent stiffness, which makes jet lag worse.

Airplanes are drying, so drink water throughout your flight as dehydration can affect the quality and length of your rest. Limit caffeine and alcohol, which are dehydrating and interfere with sleep.

Jet lag can cause stomach problems, as your digestive system runs on its own circadian rhythm, so it’s best to choose lighter meals on the plane and stick with foods your body knows how to digest when you first arrive at your destination.

Natural light is crucial for resetting your body’s circadian rhythm. If you’re traveling west, go out into the sun as soon as possible. If you’re traveling east, some experts recommend wearing sunglasses upon arrival so your body gets the message that it’s later in the day.

Even with the best preparation, your body will still need time to adjust after you arrive at your destination. It’s best to give yourself some downtime before diving into big activities or important meetings that require intense focus. Starting your trip with a day of relaxing activities, or sleeping if you’re landing at night, will help your body acclimate quicker.

Melatonin is a hormone your body produces naturally that promotes sleep. The body usually starts releasing melatonin about 2-3 hours before your bedtime, but this can be thrown off when your circadian rhythm is disrupted. Melatonin is sold as an over-the-counter supplement in the United States, and while some studies show that taking a low dose at the correct time—2-3 hours before bedtime—can help readjust your circadian clock, it’s important to talk with your doctor before trying it.

Sleeping pills do not typically help with jet lag because they don’t target your circadian rhythm. You should always consult your care team about any potential benefits, risks, and side effects before taking sleep aids.

Sleep experts have identified an asymmetry in jet lag: traveling west tends to be easier on your body than eastward travel. The reason lies in our natural circadian rhythm, which typically runs slightly longer than 24 hours. When you travel west, you're lengthening your day to match the earlier time zone—essentially asking your body to stay awake longer. Traveling east, however, forces an earlier bedtime, which most bodies resist.

For example, if you travel from New York to Los Angeles and go to bed at 11 p.m. local time, it will feel like it’s 2 a.m. to your body—late enough that you’re ready to sleep. But if you travel from New York to London, 11 p.m. local time asks your body to sleep at what feels like 6 p.m. New York time—hours before your normal bedtime.