Jet lag appears when your body clock cannot keep up with a change of time zones after a long flight east or west. You cannot eliminate it entirely, but a few habits clearly shorten the symptoms.
Shift your rhythm in advance
For a few days before departure, gradually move your bedtime toward the destination's zone. Even an hour or two of difference a day makes later adjustment easier.
Use light
Light is the strongest regulator of rhythm. After arrival seek sun at the right time — morning when going east, afternoon when going west — and avoid screens at night in the new zone.
Hydrate and go easy on stimulants
The dry cabin air dehydrates, so drink plenty of water and limit alcohol and coffee, especially before sleep. They are what most often deepen post-flight fatigue.
Switch to local time straight away
After arrival live by the new zone: eat and sleep at local times even if your body protests. A short nap is fine, but do not let it replace night sleep.
Plan a long flight sensibly
Long routes need a good plan — see our guide on how to plan an intercontinental trip. And save your trip as a story in TRAMFI.
Frequently asked questions
Which direction is jet lag worse?
Usually after flying east, because you have to "shorten" the day and fall asleep earlier, which is harder than extending it.
How long does jet lag last?
Roughly one day per time zone crossed, though good habits can shorten it.