Beat jet lag with better timing.
Tell us about your flight. We'll show when to sleep and when to get daylight, day by day, until your body clock catches up.
- Time difference
- Body clock has to move
- Expect to feel normal by
Before you fly
On the plane
After you land
Day by day
- Sleep
- Get bright light
- Avoid bright light
- In the air
Bright light means daylight outdoors, even on a cloudy day, or a 10,000 lux light box. To avoid it, stay indoors in dim light or wear dark sunglasses outside.
Why light timing works
Your body clock hits its low point about two hours before you normally wake. Light in the hours after that point moves the clock earlier. Light in the hours before it moves the clock later. Every window in your plan comes from that one rule.
That's why long trips east are tricky. For the first day or two, your body's low point falls in the local morning, so bright morning sun drags your clock the wrong way. Sunglasses until early afternoon fix it. Why flying east is harder.
Common questions
How long does jet lag last?
Roughly one day per time zone crossed when flying east, and a little less going west, where the body adjusts by about an hour and a half a day. Shifting your sleep for a few days before you fly and timing your light exposure shortens it.
Is jet lag worse flying east or west?
East. Your body clock naturally runs slightly longer than 24 hours, so it finds it easier to shift later (flying west) than earlier (flying east).
Does melatonin help with jet lag?
For eastward trips, low doses of melatonin (0.5 to 3 mg) taken at local bedtime for the first few nights can help you fall asleep and shift your clock. Ask a pharmacist first if you take other medication.
Should I sleep on the plane?
Sleep when it is night at your destination and stay awake when it is day there. Set your watch to destination time when you board. Your plan tells you which applies to your flight.
