How to Get Rid of Jet Lag and Adjust Faster

Jet lag is a temporary mismatch between your internal body clock and the local time after crossing time zones. It can make you feel sleepy when you want to be awake, or alert when it is time for bed; some people also notice difficulty concentrating or changes in appetite. The body usually adjusts gradually, and there is no instant way to reset it.

Before you travel, check your itinerary and destination’s local time. If you have a health condition, take prescription medicines, or are considering a sleep aid, ask a healthcare professional or pharmacist for advice suited to you. This guide covers general travel habits, not medical treatment.

What You’ll Need

Your flight schedule and the destination’s local time
A clock or phone set to local time
Access to daylight and, if useful, an eye mask or earplugs for sleep
Water and a plan for meals and caffeine during travel

Step-by-Step

Plan around the destination. A few days before departure, start moving bedtime and wake time toward the destination schedule if it is practical. Shift gradually rather than making a large, exhausting change at once. For a short trip, consider whether a full schedule adjustment makes sense; staying closer to your home schedule may be more manageable.
Set your clock to local time. Once you board or arrive, use destination time to plan sleep, meals, and activity. This gives you a clear schedule to follow, even though your body may still feel tuned to home. Do not mistake the clock change for an immediate reset of your body clock.
Sleep strategically during travel. If it is nighttime at your destination, try to rest; if it is daytime there, staying awake may make the transition easier. Use a sleep mask, earplugs, or a neck pillow if they help you rest. If you cannot sleep, keep the environment calm and rest quietly instead of worrying about forcing sleep.
Get daylight at useful times. Spend time outdoors during the destination’s daytime, especially after waking, while avoiding bright light when you are trying to sleep. Light is a strong cue for the body clock, but timing matters: the ideal timing can depend on how many time zones you crossed and whether you traveled east or west. For complex itineraries, use a clinician’s or reputable travel-health service’s guidance rather than guessing with intense light exposure.
Adopt local sleep and wake times. Aim to go to bed and get up at reasonable local times. Keep your usual wind-down routine, such as dimming lights and setting aside screens before bed. If you need a nap, keep it brief and early in the local day so it is less likely to delay nighttime sleep.
Eat and drink on the local schedule. Have meals at local mealtimes where possible, and drink water regularly, especially during a flight. You do not need a special diet or a “detox” to adjust. Avoid heavy meals close to bedtime if they tend to disrupt your sleep.
Use caffeine carefully. If you normally use caffeine, have it earlier in the local day rather than late afternoon or evening. Caffeine can help with alertness temporarily but does not correct the body-clock shift, and late use can make it harder to sleep when you need to.
Keep alcohol and sleep aids in perspective. Alcohol may make you feel drowsy but can interfere with restful sleep. Do not start prescription or over-the-counter sleep medicines, or take someone else’s medicine, to manage jet lag without professional advice. Melatonin and other supplements can have timing, interaction, and safety considerations; ask a healthcare professional before using them.
Stay active, but keep it gentle. A walk and ordinary daytime activity can help you stay awake and reinforce the local day. Avoid strenuous exercise close to bedtime if it leaves you energized. Do not drive or operate equipment when you are too sleepy to do so safely.
Give your body time. Follow the routine consistently for several days rather than switching back and forth between home and destination time. Adjustment varies with the person, route, and number of time zones crossed. For a long trip, keep expectations realistic and prioritize enough sleep over trying to power through severe fatigue.

Common Mistakes

Trying to force an instant reset: One early bedtime or a single dose of a sleep product cannot guarantee immediate adjustment.
Sleeping for hours during the day: A long or late nap can make it harder to sleep at local nighttime. Keep naps short and early if you need one.
Using alcohol as a sleep aid: Feeling drowsy is not the same as getting restorative sleep.
Relying on caffeine too late: It can mask tiredness while pushing sleep further away.
Ignoring light timing: More bright light is not always better. Daylight at the wrong time may work against the schedule you are trying to adopt.
Expecting the same adjustment for every trip: Travel direction, itinerary, sleep habits, and personal differences all affect how the transition feels.

Tips

Before departure, protect sleep where possible: pack ahead, avoid an unnecessarily late night, and choose practical flight-rest options.
Keep your first day simple. Schedule lighter activities and allow time to eat, hydrate, and rest without committing to a packed itinerary.
Use morning and evening routines as cues: open the curtains after waking, and make the room darker and quieter near bedtime.
For a short stay, weigh the disruption of changing your schedule against the length and demands of the visit.
If you are traveling with children or someone who needs regular medication, ask their healthcare professional or pharmacist how to handle schedule changes safely.

Troubleshooting

You feel wide awake at bedtime: Keep lights low, stop checking the clock, and do a quiet activity until sleepy. Keep the planned wake time, and get daylight during the destination’s day. Avoid compensating with a long late nap.

You are struggling to stay awake during the day: Get outside for daylight, take a gentle walk, and consider a short, early nap if needed. Do not drive if drowsiness makes it unsafe; arrange another way to travel.

Your schedule is too complicated to follow: Choose a consistent local wake time and build around it with meals, daylight, and a calming bedtime routine. If you crossed many time zones or need precise timing for light or medication, consult a healthcare professional.

Symptoms are severe, unusual, or not improving: Jet lag can resemble or overlap with other problems. Contact a healthcare professional if symptoms are concerning, persist, or interfere substantially with daily functioning. Seek urgent help for severe or sudden symptoms rather than assuming they are jet lag.

Frequently Asked Questions

How long does jet lag last?

It varies with the person, route, and number of time zones crossed. Many people improve over several days, but there is no fixed timeline that applies to everyone.

Is it better to sleep on the plane?

Try to rest when it is nighttime at your destination, if the flight allows. Do not panic if you cannot sleep; a calm rest period can still help you feel less worn out.

Does flying east or west affect jet lag?

Travel direction can affect how challenging the adjustment feels because the body clock must shift differently. The right timing for daylight and sleep depends on the route, so avoid assuming the same plan works for every journey.

Should I take melatonin for jet lag?

Melatonin is not right for everyone, and timing, interactions, and product quality can matter. Ask a healthcare professional or pharmacist before using it, especially if you take medicines or have a health condition.

Can I prevent jet lag completely?

Not reliably. Preparing your schedule, managing light, and following local routines can make the transition easier, but your body may still need time to adjust.

When should I seek medical advice?

Ask a healthcare professional if symptoms are severe, unusual, persistent, or affecting your ability to function safely. Seek urgent care for sudden or serious symptoms instead of attributing them to jet lag.

Further reading: Centers for Disease Control and Prevention. Details can change, so check the official page for anything that matters to you. Spotted a mistake? Tell us. How we write an answer.