Crossing several time zones confuses your internal body clock, leaving you tired at midday and wide awake at night. You can’t avoid jet lag completely, but you can shorten it.

Before you fly

  • Shift your bedtime gradually by an hour or so towards your destination time for a few days.
  • Get enough sleep the nights before departure.
  • Plan to arrive in time for a normal local bedtime if possible.

On the plane

  • Set your watch to destination time as you board.
  • Drink water regularly and limit alcohol and caffeine.
  • Sleep if it is night at your destination; stay awake if it is day.
  • Use an eye mask, earplugs or noise-cancelling headphones.

After you land

Light is your most powerful tool. Daylight exposure at the right time helps reset your body clock. Spend time outdoors during the local daytime and keep evenings dim.

Short naps only

If you must nap on arrival day, keep it under 30 minutes and before mid-afternoon.

If you have a medical condition or take regular medication, ask a doctor or pharmacist how to adjust timings across time zones.