Before you travel begin shifting your sleep and wake times toward your destination by 30–60 minutes per day where possible, experts recommend. The human circadian rhythm responds primarily to light, so adjusting exposure to daylight and darkness in the days before departure can reduce the mismatch between your internal clock and local time. Eastward travel generally requires advancing the clock and can take longer to adjust than westward travel.
On arrival, target strategic light exposure: seek morning sunlight to advance your clock after eastbound travel and evening light to delay it after westbound travel. Timing meals to local schedules helps align peripheral clocks in the digestive system, and short naps of less than 30 minutes may improve alertness without substantially disrupting nighttime sleep. The National Sleep Foundation and other sleep authorities emphasize consistency: set your watch to local time at the start of the flight and act according to that schedule as soon as practical.
Over-the-counter melatonin can be useful for some travellers when taken at the correct time relative to the destination bedtime, and clinical studies support its short-term use for reducing jet lag symptoms. Medical guidance is recommended before starting melatonin, particularly for pregnant people, nursing parents, individuals on multiple medications, or those with chronic health conditions. If considering melatonin, consult a pharmacist or primary care clinician about timing and suitability.
Practical measures that reduce symptoms include maintaining hydration, avoiding alcohol in the hours before sleep, limiting caffeine six hours before bedtime, and using blackout blinds or eye masks to promote darkness. Minimise screen time and bright artificial light in the hour before scheduled sleep to support melatonin onset. If jet lag persists beyond several weeks or markedly impairs daytime function, contact a sleep specialist or your primary care provider for assessment and tailored management.
