Jet lag is a light problem, not a willpower problem. Shift your light exposure on a schedule and your body clock follows — about one time zone per day.
Day 1: the day before you fly
Flying east? Get bright light early, dim your evening, and go to bed an hour earlier. Flying west? Reverse it. One hour of shift before you fly is one hour you don't fight on arrival.
Day 2: flight day
Set your watch to the destination at boarding and act on it. If it's night there, it's night in seat 23F: mask on, earplugs in, no movie marathon. A neck pillow that actually holds your head is the difference between arriving rested or wrecked.
Day 3: arrival
Morning light at the destination is your strongest lever — get outside before 10 a.m. Hold out until a local bedtime of 9 p.m. or later. If you must nap, 20 minutes before 3 p.m., alarm set. Low-dose melatonin (0.5 mg) at local bedtime speeds the eastward shift.
This article is for information only and is not medical advice. If insomnia lasts longer than three weeks, see a doctor.
Frequently asked questions
How long does jet lag last?
Roughly one day per time zone crossed — faster westward, slower eastward.
