The more time zones you cross, the harder jet lag lands — but it isn't fixed. What you do before, during and after the flight can take the recovery from days down to almost nothing. The master switch is light: getting (or avoiding) daylight at the right times resets your clock more than anything else, even sleep.
Before you fly and in the air
Shift gradually. Nudge your sleep and meal times an hour or so toward the destination's clock for a few days before you go. Arrive rested — don't board already sleep-deprived, since starting in deficit makes the adjustment harder.
On the plane, set your watch to the destination and eat and sleep on the new schedule as much as you can. Hydrate, and go easy on alcohol and caffeine — cabin air dries you out and both disrupt sleep, so water is your friend. One more rule of thumb: eastward is usually harder than westward, because losing hours (going to bed earlier) fights your natural rhythm more than gaining them, so plan a gentler first day flying east.
At your destination
Get on local time immediately. Eat, sleep and wake by the local clock from day one, even if it feels wrong. Use daylight strategically — morning light helps after flying east; late-afternoon light helps after flying west. And keep naps short: a long afternoon sleep wrecks that night, so cap naps at 20–30 minutes if you must.
See how big yours will be
Pick where you're flying from and to for a rough sense of the time difference, severity and recovery. Estimate yours below.
Jet lag estimate → time zones and direction
A rough guide only — everyone adjusts at their own pace.
Go deeper
Questions
How long does jet lag last?
Typically about 1 day per time zone crossed, though this varies. Westward travel usually resolves in 2–3 days; eastward travel may take 4–7 days.
Is jet lag worse going east or west?
Eastward travel (against your body clock direction) tends to cause more severe and longer-lasting jet lag than westward travel.
Does melatonin help with jet lag?
Research supports melatonin as effective for jet lag. Timing is critical — take it at your destination's bedtime, not your departure timezone bedtime. Discuss with your doctor first.
Should I sleep on the plane?
It depends on your arrival time. If arriving in the morning, try to stay awake on the plane. If arriving at night, sleep on the plane to align with destination time.
How can I reduce jet lag before I fly?
Gradually shift your sleep schedule 2–3 days before departure (earlier for westward, later for eastward). Avoid heavy meals and alcohol before and during the flight.
This is general information, not medical advice. Some travellers use melatonin or other aids for jet lag — discuss with your doctor or pharmacist first, especially if you have any health conditions.