Why jet lag happens
Jet lag occurs when you cross time zones faster than your body's internal clock can adjust. Your circadian rhythm — which governs sleep, alertness, and digestion — stays on your home time, leaving you tired, foggy, and out of sync.
The more time zones you cross, the worse it tends to be, and traveling east is usually harder than west. Use our Time Zone Planner to understand the shift before you fly.
Strategies that actually work
- Shift your schedule a few days before departure toward your destination's time.
- Get sunlight at your destination — light is the most powerful clock-resetter.
- Stay hydrated and limit alcohol and caffeine on the flight.
- Adopt local time immediately — eat and sleep on the new schedule.
- Nap strategically — short naps only, to avoid disrupting night sleep.
- Be patient — your body adjusts roughly one time zone per day.
Arrive ready to explore
If you arrive during the day, resist the urge to sleep immediately. Get outside, stay active, and push through to a local bedtime. Morning sunlight at your destination helps your body recognize the new schedule fastest.
Plan lighter activities for your first day and save demanding plans for once you've adjusted. With these habits, you'll spend less time recovering and more time enjoying your trip.