Jet lag occurs when your internal circadian rhythm (biological clock) is out of sync with the local time at your destination. This affects sleep, alertness, digestion, and mood.
Why Jet Lag Happens
Light Exposure
Your brain uses light to regulate your internal clock. Sudden changes in light patterns confuse your circadian rhythm.
Timing Disruption
Your body expects meals, sleep, and activity at specific times. Time zone changes disrupt these patterns.
Hormone Production
Melatonin (sleep hormone) and cortisol (wake hormone) are produced based on your internal clock.
Jet Lag Severity by Direction
Eastward Travel (Harder)
Flying east requires advancing your body clock, which is more difficult than delaying it.
Body naturally has 25-hour rhythm
Shortening days feels unnatural
Takes longer to adjust
Example: US †’ Europe, US †’ Asia
Westward Travel (Easier)
Flying west requires delaying your body clock, which aligns with natural tendencies.
Lengthening days feels more natural
Faster adjustment period
Less severe symptoms
Example: Europe †’ US, Asia †’ US
Pre-Travel Preparation Strategies
Gradual Schedule Adjustment (3-7 days before)
Start shifting your sleep and meal schedule toward your destination time zone before you travel.
For Eastward Travel
Go to bed 30-60 minutes earlier each night
Wake up earlier using bright light
Eat breakfast earlier
Avoid late-evening light exposure
For Westward Travel
Stay up 30-60 minutes later each night
Sleep in later when possible
Delay meal times
Get bright light in the evening
Technology Setup
Essential Apps
TimeZone Converter: Our time converter (bookmark this page!)
World Clock Pro: Multiple time zone display
Jet Lag Rooster: Personalized light schedule
Sleep Cycle: Smart alarm based on sleep phases
Phone Setup
Add destination city to world clock
Set automatic time zone detection
Download offline maps
Set up international phone plan
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In-Flight Jet Lag Prevention
Strategic Sleep Planning
Your sleep strategy during the flight should match your destination schedule, not your departure schedule.
Night Flights East
Example: 10 PM EST †’ 7 AM GMT (overnight flight)
Try to sleep on the plane (it's night at destination)
Use eye mask, earplugs, neck pillow
Avoid screens 1 hour before intended sleep
Consider natural sleep aids if needed
Day Flights West
Example: 2 PM GMT †’ 5 PM EST (afternoon flight)
Stay awake during flight (it's day at destination)
Keep window shade open for natural light
Watch movies, read, work
Arrive refreshed for evening activities
Hydration & Nutrition Strategy
œ… Do This
Drink water regularly (8oz per hour)
Eat meals according to destination time
Choose light, healthy options
Bring healthy snacks
Consider intermittent fasting to reset
ΠAvoid This
Excessive alcohol (dehydrates & disrupts sleep)
Too much caffeine (interferes with destination sleep)
Heavy, fatty meals
Overeating
Eating at departure time zone schedule
Post-Arrival Adjustment Strategies
Light Therapy & Timing
Light is the most powerful tool for resetting your circadian rhythm. Strategic light exposure can dramatically reduce jet lag.
Morning Light (Eastward Travel)
Get bright light immediately upon waking
Spend 30+ minutes outdoors in morning
Use a light therapy box if needed
Avoid bright lights 2 hours before intended bedtime
Evening Light (Westward Travel)
Seek bright light in the evening
Stay outdoors until sunset
Use bright indoor lighting at night
Gradually shift light exposure later
Meal Timing Strategy
Eating at local meal times helps reset your internal clock faster than almost any other method.
Breakfast
Eat within 1 hour of local wake time. Include protein and complex carbs.
Lunch
Light, healthy meal at local lunch time. Avoid heavy foods that cause fatigue.
Dinner
Eat 3+ hours before intended bedtime. Avoid large meals close to sleep.
Business Travel Time Zone Management
Meeting Preparation
Pre-Trip Planning
Schedule important meetings for day 2-3 of trip
Avoid early morning meetings on arrival day
Block time for adjustment in calendar
Prepare materials in advance
Brief colleagues on your adjustment schedule
Energy Management
Schedule high-stakes meetings when you'll be most alert
Build in rest breaks between meetings
Keep healthy snacks and water handy
Practice presentation in hotel room
Have backup plans for low-energy moments
Hotel Strategies
Request rooms away from elevators/noise
Pack blackout sleep mask and earplugs
Use hotel gym to help with adjustment
Maintain consistent room temperature
Keep room dark during intended sleep hours
Specific Route Strategies
US †” Europe (6-9 hour difference)
Eastward (US †’ Europe):
Take overnight flights (depart 6-10 PM)
Sleep on plane, arrive morning in Europe
Stay awake all day, sleep at normal European bedtime
Get morning sunlight immediately
Westward (Europe †’ US):
Take afternoon flights if possible
Stay awake during flight
Arrive afternoon/evening in US
Go to bed at normal US bedtime
US †” Asia (10-15 hour difference)
Eastward (US †’ Asia):
Extremely challenging due to large time difference