Jet Lag Recovery Planner

As a general rule, your body adjusts at a rate of approximately one time zone per day. A nine-hour time difference can take a full week to fully resolve. Eastward travel, which shortens your day, typically causes more severe jet lag and takes longer to recover from than westward travel which extends your day.

Research supports melatonin as effective for reducing jet lag symptoms when taken correctly. For eastward travel, take a small dose (0.5 to 3 mg) close to your target bedtime at the destination for the first few nights. Timing matters more than dosage. Consult a doctor before starting any supplement regimen.

Sleep on the plane if it aligns with nighttime at your destination. If you are arriving in the morning, staying awake on the flight helps you adjust more quickly. Use an eye mask, earplugs, and a neck pillow to improve in-flight rest quality. Avoid alcohol and limit caffeine during the flight.