Jet Lag Is Mostly About Light
Forget the miracle hacks. Your body clock runs on daylight, and you can use that to recover faster.
Jet lag happens because your internal clock is still running on home time while the sun around you has moved on. The good news is that the clock can be nudged, and the strongest signal it listens to is light.
The basic idea
Bright light in the morning tends to shift your clock earlier. Bright light in the evening tends to shift it later. Flying east usually means you need to move earlier, so morning daylight at your destination is your friend. Flying west usually means staying up later, so get outside in the afternoon and early evening.
On the plane
- Set your watch and your phone to destination time as soon as you board, and start thinking in that time.
- Try to sleep when it is night where you are going, even if it is the middle of the afternoon at home.
- Drink water. Go easy on the alcohol. Neither will cure jet lag, but dehydration makes everything feel worse.
The first day
Get outside. A walk in daylight beats a nap in a dark hotel room. If you must nap, keep it short, think twenty or thirty minutes, and set an alarm. Eat meals at local times. Try to make it to a reasonable local bedtime, even if it feels early or late.
How long does it last?
A common rule of thumb is about a day to adjust for each time zone crossed, though it varies a lot from person to person. Eastward trips usually feel harder.
A word on supplements
Some people use melatonin for jet lag. It is worth a quick chat with your doctor or pharmacist about whether it makes sense for you and how to time it, rather than guessing.
And be realistic. Plan something easy for your first full day. The museum will still be there tomorrow.
