How to Beat Jet Lag: A Practical Plan for Long-Haul Flights

Crossing several time zones can leave you wide awake at 3 a.m. and falling asleep at lunch. That's jet lag: your body clock is still running on home time.

You can't avoid it completely, but you can shorten it a lot. The key is light, sleep timing and a few smart choices on the plane.

Why jet lag happens

Your internal clock is set mainly by daylight. When you fly across time zones, the local day no longer matches what your body expects. As a rough guide, your body adjusts by about one time zone per day without help — and flying east is usually harder than flying west.

Before you fly

1. Shift gradually. For 2–3 days before, go to bed and wake up an hour earlier (flying east) or later (flying west).
2. Arrive rested. Starting a trip already tired makes jet lag worse.
3. Plan your arrival. If possible, land in the afternoon or early evening so you only need to stay awake a few hours.

On the plane

Set your watch and phone to your destination's time as soon as you board, and start living on that schedule.

• Sleep if it's night at your destination; stay awake if it's day.
• Drink water regularly — cabin air is very dry.
• Go easy on alcohol and caffeine, which disrupt sleep.
• Bring an eye mask, earplugs and a neck pillow.

After you land

Light is your strongest tool. Get outside in daylight, especially in the morning after flying east, or in the afternoon and evening after flying west.

Eat meals at local times and keep naps short — 20 to 30 minutes at most, and not late in the day. Try to go to bed at a normal local bedtime, even if you feel wide awake.

Short trips

If you're only away for a day or two, it may be easier to stay close to your home schedule and plan important meetings for times when you'd normally be alert.

Some travellers use melatonin to help with jet lag. If you're considering it, check with a doctor or pharmacist first, especially if you take other medicines.