Jet lag: settling into a new time zone

After flying across several time zones, your watch shows local time but your body may still be partly on the schedule you left behind. Fatigue, broken sleep and poor concentration can affect the first few days. A few habits may ease the change, even though they cannot make jet lag disappear on command.

Before departure: protect your sleep

If your schedule allows, gradually move your bedtime a little towards the hours at your destination. Above all, avoid starting the journey already exhausted. For a very short trip, keeping some of your usual routine may suit you better. It depends on the length of the stay and the direction of travel.

During the flight: think in local time

Set your watch to the destination time and plan food, rest and light around when you will arrive. Drink according to your needs and avoid too much alcohol. An eye mask and earplugs may help you rest when the cabin stays lit.

On arrival: make room for daylight

Light helps your body clock adjust. Get outdoors and gradually adopt local meal and sleep times. If you need a nap, keeping it short may make it easier to sleep that night. The best time for light exposure varies with the direction of travel and arrival time.

Keep the first day flexible

If possible, avoid a demanding appointment immediately after a long flight. Allow time to rest, eat regularly and find a rhythm. If you have questions about melatonin, sleeping tablets or a medical condition, speak to a healthcare professional before travelling.

For more background, see the CDC’s guidance on jet lag.