How to Deal With Jet Lag on a Long-Haul Trip

Shift your schedule before departure

If your trip crosses several time zones, gradually moving bedtime and wake time toward the destination schedule can make the transition easier. Even a small shift over several days may be useful, but do not sacrifice needed sleep just to force a perfect schedule.

Use the destination clock quickly

After boarding, think about the time at your destination when deciding whether to sleep or stay awake. Once you arrive, try to eat and sleep according to local time rather than repeatedly calculating your home time.

Use daylight strategically

Light is a powerful cue for the body clock. Spending time outdoors during the appropriate part of the destination day can help you adjust. The ideal timing depends on the direction of travel and number of time zones crossed, so avoid treating one light schedule as universal.

Keep the first day manageable

Do not plan your most demanding sightseeing immediately after a long overnight flight. A simple neighborhood walk, an easy meal and an early local bedtime can be more useful than trying to complete a packed itinerary while exhausted.

Prioritize basics

Hydration, regular meals, movement and enough sleep support recovery from a long journey. Be cautious with alcohol and large amounts of caffeine close to your intended sleep time. If you are considering sleep medication or supplements, ask a qualified clinician or pharmacist about what is appropriate for you.

Before you go

Travel rules, prices, schedules and local conditions can change. Check official airline, airport, government and provider information for the latest details before making a final decision.