Conquering Jet Lag: A Science-Based Recovery Plan

Jet lag can ruin the first few days of your trip or make returning home miserable. But with the right strategy, you can minimize its effects significantly.

Understanding Jet Lag

Jet lag occurs when your internal circadian rhythm is out of sync with the local time at your destination. Your body is still operating on your home timezone while the sun and social cues say otherwise.

The Direction Matters

**Traveling East (harder)**: You need to advance your sleep schedule, which is more difficult for most people.

**Traveling West (easier)**: You need to delay your sleep schedule, which aligns better with our natural tendency to stay up later.

Pre-Flight Preparation

3-4 Days Before

Start shifting your sleep schedule:

Day of Travel

Upon Arrival

First 24 Hours

1. **Get sunlight exposure** at the right time:

- Traveling East: Seek morning light, avoid evening light

- Traveling West: Seek evening light, avoid morning light

2. **Stay awake until local bedtime** (even if exhausted)

3. **Eat meals on local schedule** to help reset your circadian rhythm

Days 2-3

The Role of Melatonin

Taking 0.5-3mg of melatonin 30 minutes before your destination bedtime can help:

Consult your doctor before using melatonin supplements.

Recovery Timeline

The rule of thumb: one day of adjustment per time zone crossed.

Special Strategies

For Short Trips (< 3 days)

Consider staying on home time if possible. This avoids the double adjustment of going and returning.

For Business Travelers

Schedule important meetings for times when you'll be most alert based on your home timezone for the first day or two.

Use Our Jet Lag Recovery Tool

Our calculator provides a personalized recovery plan based on your specific travel details, including optimal light exposure times and sleep schedules.

With proper planning and these science-based strategies, you can minimize jet lag and make the most of your travel experience.