Tips6 min readJanuary 15, 2026

How to Beat Jet Lag: Science-Based Tips for Adjusting to New Time Zones

Practical, science-backed strategies for minimizing jet lag when traveling across multiple time zones.

How to Beat Jet Lag

Jet lag occurs when your internal body clock (circadian rhythm) is out of sync with the local time at your destination. It typically affects travelers crossing 3 or more time zones.

Rule of thumb

Your body adjusts at about 1 time zone per day when traveling east, and 1.5 zones per day traveling west. A trip from New York to London (5 zones) takes about 5 days to fully adjust.

Before your flight

Gradually shift your sleep: Move your bedtime 30 minutes per day toward the destination time zone for 3-4 days before departure

Choose arrival time wisely: Arrive in the afternoon/evening if possible, so you can stay awake until local bedtime

During your flight

Set your watch to destination time immediately

Stay hydrated: Dehydration worsens jet lag symptoms

Avoid alcohol: It disrupts sleep quality at altitude

Nap strategically: 20-minute naps only, not long sleeps

After arrival

If you arrived in the morning:

Get outside into bright sunlight immediately

Resist napping until at least 2 PM local time

Light exercise helps reset your clock

If you arrived in the evening:

Go to bed at the normal local bedtime

Use blackout curtains

Avoid screens for 1 hour before sleep

When to use melatonin

Melatonin can help when taken correctly:

Eastward travel: Take 0.5-3mg at the destination bedtime for 3-4 nights

Westward travel: Usually less helpful; light exposure is more effective

Difficulty by direction

DirectionDifficultyRecovery Time

EastwardHarder~1 day per zone

WestwardEasier~1 day per 1.5 zones

Check time differences before your trip using our [city pages](/city/tokyo).

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