Jet Lag Prevention and Recovery
Science-backed strategies to minimize jet lag effects.
Jet lag affects travelers crossing multiple time zones. These strategies minimize impacts.
Before Your Trip
Gradually shift sleep schedule 1-2 days before departure, stay hydrated, avoid alcohol and caffeine day before travel.
During the Flight
Set watch to destination time immediately, sleep when it is nighttime at destination, stay hydrated, avoid alcohol, walk around regularly.
Upon Arrival
Get sunlight exposure, eat meals at local times, stay awake until local bedtime, avoid naps longer than 20 minutes.
Sleep Aids
Melatonin supplements (consult doctor), sleep masks and ear plugs, maintain sleep hygiene, stick to routine.
Recovery Timeline
Expect one day recovery per time zone crossed. East-bound travel (losing time) typically harder than west-bound.
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