Jet Lag Recovery That Actually Works
Light, food, sleep, and melatonin. What the science says and how to apply it on your next long haul.
Jet lag is your body running on the wrong clock. Recovery isn't just resting - it's actively resetting the clock through light exposure, meal timing, and sometimes melatonin.
Before you fly
For flights of 5 or more time zones east, start shifting your sleep 30 to 60 minutes earlier for a few days before departure. Going west is easier - sleep later.
Avoid alcohol on the flight and drink water regularly. Sleep on the plane in the direction that matches your destination's night, not your home's.
The first day at destination
Sunlight is the single strongest signal to your body clock. Get outside within an hour of local sunrise on your first morning.
Eat meals at local time even if you're not hungry. This tells your gut clock to reset alongside your brain clock.
Melatonin, cautiously
0.3 to 1 mg of melatonin taken about an hour before local bedtime for the first 3 to 5 nights helps most travellers going east. Higher doses aren't more effective.
Skip melatonin for daytime naps. It reinforces the wrong sleep timing.
Frequently asked questions
How long does jet lag last?
Roughly one day per time zone crossed, faster with active adjustment, slower without.
Is a nap OK on day one?
A 20 to 30 minute nap before 15:00 is fine. Longer or later naps set you back.
In summary
If you take one thing from this guide, it's this: the more prepared you are before you travel, the fewer decisions you have to make when you're tired and jet-lagged. Bookmark this page and check the update date before your next trip.
Keep reading
How to Handle Long Layovers
Six hours in Doha, ten in Singapore, four in Frankfurt. What to do with the time, and what to skip.
Read guide →
Carry-on Packing Guide
Ten days in one bag. The rules, the tricks, and the specific items that make it possible.
Read guide →
Airport Lounge Guide
Priority Pass, credit cards, day passes, and airline lounges. When lounges are worth it and when they're not.
Read guide →Newsletter
The weekly travel briefing
One short email each Sunday. Practical guides, rule changes, and answers to the questions travellers are asking this week. No spam, unsubscribe any time.