Travel changes your internal clock even if your calendar says otherwise. Jet lag is not only “tiredness”: it is a misalignment between local time and the biological rhythms that regulate sleep, appetite, temperature, and mental performance. The good news is that you can speed up adaptation if you treat travel as an adjustment of signals, not as an act of willpower.
This guide summarizes a practical plan based on four levers: light, sleep, meals, and stimulants. You do not need to do it perfectly; applying the main points already makes a difference.
Decide the goal: adapt or hold
Before changing anything, clarify what you need.
- If the trip lasts 1–2 days, sometimes it is better to hold and keep your home schedule
- If you will be there 3+ days, it usually pays to adapt to local time as soon as possible
Direction also matters:
- Traveling east is usually harder (you are asked to sleep earlier)
- Traveling west is usually easier (you are allowed to sleep later)
Before the flight: two adjustments with good return
If you have 2–3 days of margin, you can start moving the clock without stress.
- For eastward travel, go to bed and wake up 20–30 minutes earlier each day
- For westward travel, delay by 20–30 minutes
Also, try one simple thing: get outdoor light in the new “block” (morning or afternoon) even while you are still at home. It is not mandatory, but it reduces the shock of the first day.
On the plane: avoid adding extra fatigue
- Hydrate and eat light; the combo of alcohol + heavy food worsens sleep
- Move from time to time to reduce stiffness
- If you will sleep, prioritize darkness and reduce screens; try to align that nap with the destination night
The main lever: light (and darkness)
Light is the strongest signal to move the clock. It is not about “getting sun,” but about placing light and darkness at the right time.
On arrival: a simple rule
- If you want to advance your clock (east): seek morning light and avoid intense light at night
- If you want to delay it (west): seek afternoon light and reduce light at dawn
How to do it in practice
- Go outside for 10–20 minutes in the block of light that helps you
- In “forbidden” hours, use sunglasses and lower screens and strong lights
- In the hotel, prioritize real darkness at night (curtains, eye mask if needed)
Sleep: adjust with a strategy, not with heroics
Trying to sleep 10 hours on the first day usually fails. Aim for consistency.
If you arrive very tired
- Take a short nap (20–30 min) if you need it
- Avoid long naps late in the afternoon: they worsen the first night
If you arrive too awake
- Eat dinner early and light
- Do a wind-down routine: hot shower, reading, breathing
- Keep the phone out of bed
One key point: if you sleep poorly one night, do not fix it with a long nap. Adjust the next night.
Meals and movement: anchor the schedule
Your clock also listens to food and activity. Use that in your favor.
- Eat on local time from day one, even if it is a small meal
- Prioritize protein and fiber in the first meal to stabilize appetite
- Walk 15–30 minutes after eating; it reduces sleepiness and improves digestion
If you feel strange hunger at odd hours, do not interpret it as “lack of control.” It is the clock looking for references.
Caffeine and alcohol: use it as a tool
Caffeine can help you, but it can also prolong the problem if you use it late.
Practical rules
- Use caffeine in the first half of the local day
- Avoid caffeine 8 hours before your target bedtime
- If you wake up in the middle of the night, do not “rescue yourself” with coffee at dawn if it then makes you fall asleep late
Alcohol often worsens sleep quality even if it makes you sleepy. If you drink it, keep it small and early.
Melatonin: when it makes sense
Melatonin can be useful for some people, but it is not mandatory and it does not replace light. If you decide to use it, consult a professional if you have doubts, take medication, or have medical conditions.
In practical terms, it often makes more sense for eastward travel (when you need to advance sleep) and in low doses. The goal is to support the schedule, not to “knock yourself out.”
48-hour checklist
The night before
- Reduce screens one hour before
- Pack an eye mask or earplugs if the destination is noisy
Arrival day
- Place outdoor light in the block that helps you
- Eat something with protein on local time
- Nap only if it is short
First two nights
- Same wake time, even if you slept so-so
- Early, light dinner
- Caffeine only in the morning
Conclusion
Jet lag improves when you align signals: the right light, consistent sleep, meals on local time, and caffeine used thoughtfully. With a simple 48-hour plan, you can perform better and reduce adaptation days.
Author/Source: BryanJohnson