The most widely recommended ways to recover from jet lag faster are to switch to the local time as soon as you arrive, get daylight at the right times of day, keep naps short, drink enough water and avoid heavy meals, alcohol and caffeine close to bedtime. Plan your first days gently, with outdoor activities in the daytime and nothing too demanding. If you are thinking about melatonin or any sleep medicine, ask a doctor or pharmacist first.
Jet lag happens when your body clock is still set to the time zone you left. You may feel tired during the day, wide awake at night, hungry at odd hours or simply not quite yourself. This guide covers practical steps that many travellers find helpful. It is general information, not medical advice.
What causes jet lag?
Your body follows a daily rhythm that influences when you feel sleepy, alert and hungry. Daylight is one of the main signals that keeps this rhythm in step with the time of day. When you cross several time zones quickly, your internal clock and the local clock no longer match, and it takes time for your body to catch up. Long flights add their own tiredness, from dry cabin air to sitting still for hours and sleeping badly on board.
Many people find that travelling east feels harder than travelling west, and that the more time zones you cross, the longer it takes to adjust. Everyone is different, though, and the same person may feel different on each trip.
Before and during the flight
A little preparation can make the first days easier:
- Try to start the trip well rested rather than after several short nights.
- If your schedule allows, shift your bedtime a little towards your destination's time in the days before you leave.
- Choose flights that arrive at a time that suits you, if you have the choice; many travellers prefer to arrive in the afternoon or early evening.
- Pack what helps you rest on board, such as an eye mask, earplugs and a light layer.
Once you board, set your watch or phone to the destination time when you board, and start thinking in that time. Try to sleep if it is night where you are going, and stay awake if it is daytime there. Drink water regularly, as cabin air is dry, and go easy on alcohol and caffeine, which can make it harder to sleep well. Stand up, stretch and walk in the aisle when it is safe to do so.
How do you get over jet lag after you arrive?
The first day matters most. Switch to local time straight away: eat meals at local times, go to bed at a reasonable local hour and get up at a normal time the next morning. Spend time outdoors in daylight, as natural light is one of the strongest signals for your body clock. The best time to seek light can depend on the direction you travelled, so if you have a long or difficult journey, it may be worth looking up advice from reliable health sources.
If you need a nap, keep it short, ideally no more than 20 to 30 minutes and not late in the afternoon. A long sleep in the middle of the day can make the next night harder. Light exercise, such as a walk, can help you stay awake until the evening.
Make your room as good for sleep as you can. Many people sleep better when the room is dark, quiet and cool, so an eye mask and earplugs can help in a noisy hotel or a bright summer city. Try to keep screens out of the last part of the evening, and if you wake up in the middle of the night, rest quietly in the dark rather than starting your day. It is normal for the first two or three nights to be a little uneven.
Food, water and caffeine
Drink enough water throughout the day, especially after a long flight. Light, regular meals at local times can help your body adjust, while a heavy dinner just before bed can make sleep more difficult. Coffee or tea can help you stay alert in the morning, but many people find it best to avoid caffeine in the afternoon and evening. Alcohol may make you feel sleepy, but it often reduces the quality of your sleep.
Melatonin and sleep medicines
Some travellers use melatonin or sleep medicines for jet lag. Rules on these products differ from country to country, and they are not suitable for everyone, especially if you take other medicines or have a health condition. Ask a doctor or pharmacist before you use anything, and follow their advice on whether and when to take it.
Planning your first days abroad
Give yourself a gentle start. Avoid booking important meetings, long drives or early tours on the first day if you can. Plan relaxed activities outdoors, such as a walk through the neighbourhood, a market visit or a coffee in a square. These keep you in daylight and help you get to know the place without asking too much of yourself.
The first evenings are also a good time for an easy social plan. On mytripdate you can see who will be in the same city on the same dates and send a message before you arrive, so you might arrange an early dinner or a short walk for your first or second day. Keep it simple and in a busy public place, and do not plan a late night until you feel rested. A verified profile and a few messages on the site beforehand make a first meeting easier.
Frequently asked questions
How long does jet lag last?
It varies from person to person and depends on how many time zones you cross. Many people feel better within a few days, and following local time from the start usually helps.
Should I sleep when I arrive?
If you arrive in the daytime, try to stay awake until a reasonable local bedtime. If you really need to rest, a short nap of 20 to 30 minutes is usually better than a long sleep.
Does melatonin help with jet lag?
Some people use it, but it is not right for everyone and the rules differ by country. Ask a doctor or pharmacist before taking melatonin or any sleep medicine.
The bottom line
Jet lag is a normal part of long-distance travel, but it does not have to spoil your first days. Switch to local time as soon as you can, get daylight, keep naps short, drink water and plan easy first days. Ask a professional before using any medicine. Within a few days, most travellers find their rhythm and can enjoy the trip, and the people they meet, to the full.
