How to Beat Jet Lag Every Time

There are two things you need to do to avoid jet lag.

  1. Adjust to the local time of your destination as soon as possible, generally as soon as you board your flight. That means eating on your new local time, and sleeping on your new local time.
  2. Stay up until bedtime at your destination the day you arrive. If you go to sleep at noon, you’re going to be off for days. You need to force yourself to power through.

Both of these can be challenging, but there are ways to make them much easier. You’ll enjoy your trip more, and it’s better for your overall health. Jet lag can make you stupid.

The Flight

Get on the plane and if it’s bed time in your destination, go to bed. If it isn’t, stay up. Plan your meals based on the new local time, too. That might mean eating before the flight rather than on it.

Short overnight flights, like flying Eastbound East Coast to Europe, can be frustrating. You leave at night (when it isn’t yet bed time at your local destination) and arrive in the morning and have a full day ahead of you, but to really take advantage of it you need to sleep.

New York, DC, or Boston to London or even Paris can take less than 7 hours. You want:

  • A fully flat seat in business class
  • All aisle access so no one is climbing over anyone else and waking them
  • Meal service to end quickly, and lights out quickly, so you can sleep.

The idea is to maximize the amount of sleep you’ll get. I don’t want to be woken for breakfast, it isn’t very good on most airlines anyway. And I bring my own noise cancelling headset. American Airlines flight attendants collect theirs way too early, often nearly an hour before landing.

Eat before boarding. Skip the main meal. Airlines can help when they certify seats for recline during taxi, takeoff, and landing and get through service quickly.

When You Arrive

Sleeping, and waking on local schedule at your destination, is the number one way to beat jet lag. Then stay up at your destination on arrival and go to bed as close to when the locals do as possible.

When I take an overnight flight to Europe or Asia that arrives in the morning, I take a shower and change clothes. If it’s sunny, take a walk. If my schedule allows I will take a nap. I will get up and make myself go out to dinner. This can be tough. I’ll be dead tired. Doesn’t matter. I want to go out, ideally a late dinner, so that I’m tired and fall right to sleep when I get back to the hotel.

If I have the time I’ll let myself sleep in the next morning, for me that means 8 a.m. Otherwise I’ll get up before 6 a.m. per usual and will be more or less adjusted to the time right away.

But when it’s bed time, I go to bed. I have a tendency to get off of a long flight without internet and think I need to clear my mind, so I check in on e-mail and work and that just sets my mind racing with a million things. So it’s a bad idea.

When arriving at a destination late at night, I will avoid work when I arrive at the hotel. My only concession is that while making the trip from the airport to hotel I will clean out email. That’s why in most cities I’ll avoid public transit, I want to get in the back of a car, fire up an internet connection, and work for however long it takes to get to the hotel in a straight shot without transfers. In Tokyo it works better to take the Narita Express.

Putting It Into Practice

The two hardest things about jet lag are:

  • Sleeplessness. Going to sleep, you wake up a few hours later and are up throughout the middle of the night. That makes the coming day tough. And it makes staying up through the day tough, but a nap just makes the cycle even more likely to repeat.
  • Flexibility. If you don’t have to push through you won’t, but the best thing to do is to push through until bedtime in your local destination.

I find adjusting to Europe is easy. I go over, stay up until bedtime, maybe sleep in a little bit and I’m fine by my second day as long as I go out to a nice dinner the day I arrive. The same applies to South America after an overnight flight even without significant time change.

Returning from Europe I get tired by 7 p.m. or so for the first couple of days back home. But it’s no big deal.

Coming back from Asia doesn’t prove much of a challenge for me unless I take a flight that gets me home early in the day. It makes staying up until bed time hard. That’s when I need to follow the practice of taking a nap and going out to dinner even when I’m home.

I find going to Asia much harder than anything else, since being 12 hours off my body thinks it’s the exact opposite of local time — wants to sleep during the day, wants to be up at night. And the older I get the harder it is.

There’s the usual advice, none of which has much mattered for me — especially to drink lots of water and to avoid alcohol and coffee.

If I’m going to Asia then I will need a full day to adjust. I might be sleepless that first night. The solution is to power through the next day (allowing myself a nap) so that I’m exhausted at local bed time on day two.

Routine matters a lot. Begin to get into the local time as soon as possible. Set your watch to the new time right away. Plan your sleep schedule based on when you want to sleep at your destination — don’t sleep the last several hours of a flight if you need to sleep on arrival for instance. And try to time your meals closer to when you’ll be eating at your destination.

And a good business or first class experience on the way over makes this all much easier.

About Gary Leff

Gary Leff is one of the foremost experts in the field of miles, points, and frequent business travel - a topic he has covered since 2002. Co-founder of frequent flyer community, emcee of the Freddie Awards, and named one of the "World's Top Travel Experts" by Conde' Nast Traveler (2010-Present) Gary has been a guest on most major news media, profiled in several top print publications, and published broadly on the topic of consumer loyalty. More About Gary »

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  1. […] How to Beat Jet Lag Every Time. – As we start traveling again, articles like this are a great reminder of how to acclimate to the local time so you can get the most out of your vacation. For me, getting a shower and changing clothes feels so fresh and re-energizes me after an overnight flight. And splurging on a lie-flat seat can make all the difference on a red-eye flight. You won’t sleep as well as you do at home, but so much better than sitting upright in Economy. […]


  1. Interesting. I have found that adjusting to Asia time is not to difficult. But I tend to be ruined for days when I return home!

  2. @Tommy Leo

    I agree with your comment 100%.

    I feel great after arriving in Asia.

    I feel and sleep horribly for a week or more when I return to America.

  3. I agree with tommyleo….Asia is easy. I leave on midnight flights…sleep then arrive in the mornings. I never have a problem going to Asia. The problem is getting back home…then it takes about a week to get over it. And I really do the same thing of the return flight….night flight….getting sleep…then arrive in the afternoon…go home then to bed my normal times.

  4. Gary you’re in the small portion of humans who finds going east easier and going west hard. That’s exceptionally unusual in my experience from discussing this with hundreds of people over time.

    But most of your advice is sound for anyone.

    The single best “trick” which is rarely reported, by the way is *eat breakfast at the breakfast hour in your new time zone*. It sets a giant hormone cascade going at the proper time of day and sleep cycles / circadian rhythms adjust based on hormones.

    Also, you’re fueled for the day’s activities so this has no discernible downside.

  5. I have used the app Timeshifter for 3 Asia trips so far and the closer I follow their recommended schedule the better adjustment I have. They get a little intense at times because it focuses really hard to light exposure to reset your circadian rhythm. You will be wearing sunglasses (even indoors) until around noon the day before your trip, and drinking coffee slowly until 5pm, but it’s worth it.

  6. Well, I can’t sleep soundly on planes, even in the nicest F seat (though LH and JL almost get me there), so I end up effectively staying up straight through to wherever I’m going. And that means that wherever I’m headed to, if I follow rule #2 – stay up until bedtime local time, which I do – I’m gonna be dead tired, sleep 8-9 hours, and then wake up pretty refreshed and on local time. Never seems to be an issue beyond that big first push for me.

    One thing that I do notice is that when I come back to the U.S. East Coast from Europe, I find myself absolutely STARVING at about noon because my body things it’s dinnertime!

  7. I disagree with so many points in this article…
    First… never ever allow yourself a nap. That’s just recipe for disaster. You take a nap and you are done.
    If you fly to Asia always take midnight flights… they arrive in morning. And makes adjusting so much easier.
    I agree with few people on comments. Flying to Asia is a breeze. Getting back I tend to be a wreck. Specially the third day.
    Third… nonsense of trying to adjust on time before. Just sleep during the flight. Try again to take flights that arrive in morning… then power thru the day and tire yourself up. I do agree that if you fly business skip the dinner service. Specially on Europe flights. Go to bed right away. Eat in the lounge. First it’s different. I just tell them to hold the meal to whenever I wake up.
    Finally… no coffee? That’s crazy. You need it to power they the day. Drink coffee. Avoid that nap.
    Those are my two cents. I fly almost 400k a year…

  8. I find that arriving in Asia early in the morning works better than arriving at night. If you’re tired and it’s still 6:00 or 7: 00 a.m., you can sleep till noon, and then you have enough time left in the day to get tired again and sleep at night. However, if you arrive in Asia in the evening and you’re not really tired (having slept on the plane), then you’re likely going to suffer from sleeplessness for a couple of days. Happened to me going to Singapore from Canada: could not fall asleep until 4:00 a.m. for 2 days…

  9. @Gene +1 The two nuggets here are:

    “And the older I get the harder it is” (when I was 20-30 I would adjust in a day or two) and

    “There’s the usual advice, none of which has much mattered for me — especially to drink lots of water and to avoid alcohol and coffee.”

    Keep in mind most people need 1 day per hour of time change so it takes a week to fully adjust from West Coast to Europe or Asia. For most trips I just take sleeping pills and never really adjust naturally.

    I have recently tried the CIA method (adjust stomach to new time and skip dinner & alcohol on plane) to be helpful. But still the best course for me:

    (1) Book 10+ hour nonstop flight that departs in evening, which leaves plenty of time to sleep.
    (2) Sleeping pills (ambien) at destination for as many nights as needed
    (3) 2nd night (and following day) after arrival is always the worst
    (4) If possible avoid the 7-hour TATL or TATL Eastbound that departs at 1pm

  10. “New York, DC, or Boston to London or even Paris can take less than 7 hours. You want: A fully flat seat in business class”

    Sure, if you’re buying. Otherwise, I’ll take the cheapo $150 fare and take my chances with jet lag. 🙂

  11. I find Asia much easier than Europe. With many Asian flights I get it mid to late afternoon. I only need to power through for a few hours before I can sleep. With European flights I get in early morning and need to power through a whole day.

  12. I don’t really have jet lag problems going to asia. Typically arrive in the evening and just go to bed. Maybe I wake up extra early like 5am or something but I really have no jet lag. When I come back from Asia though I am extremely messed up no matter what i do. Maybe you aren’t staying in Asia very long so that is why it doesn’t impact you, but if I am in Asia I am usually over there for an excess of 2 weeks so my body is on their time schedule will I return.

  13. Your advice is spot on for Europe. Flying East take the latest flight possible out and then focus on sleep. This is true for economy or business. Flying West is never an issue unless you need to stay up late at your destination.

  14. I fly to Asia several times a year. My secret for handling jet lag: Start before I get on the plane. My flight normally leaves early morning (I’m in the eastern US). So, I stay awake all night long for the night BEFORE the flight. I get to the airport dead tired, and am easily asleep before the doors close. When I land (usually Osaka or Beijing), in the late afternoon, I’ve been awake for several hours already. Dinner, then to bed at the normal time. Easy, peasy.

  15. I especially love the advice about flying overnight to Europe: get off, take a shower, clean up ready for the day.
    Except many hotels basically lock you out until THEIR check-in times. The nerve! But it happens all too often. The only decent advice for that overnight misery flight to Europe is to fly from the West Coast. Counter-intuitive, perhaps, but the longer the flight, the more decent rest before arriving. The two or three times in my life I have managed a daylight flight East Coast to Europe were much, much better.
    My other advice — not easily arranged — but it works, is to always fly east to west — with the time zones — when possible. I used to live in Asia and needed to go to the East Coast US. A rtw ticket with stop-overs made life much better.
    I have completely failed at the recommendation to not get older.

  16. Exactly, tommyleo- adjusting from west to east not that big a deal. Ajusting from the return east to west just KMA for at least 4 or 5 days.

  17. The last couple of times I’ve flown to Asia have been surprisingly easy, and I’m 45. I’ve slept on the flight, get there at night, sleep through most of the night, and wake up just fine the next day. I can’t explain it. I’ve always been a tough sleep and jetlag used to beat me up, but it hasn’t been that way lately.

  18. I have taken Gary’s tips and tried to follow them. For me, I usually can sleep on the plane as long as the flight is smooth. Trips to ASIA have been mixed. I had a trip there where I had jetlag in ASIA for 5 days after getting there. Falling apart at around 5 PM and sleeping 3 hours. So I was waking up in the middle of the night (East coast time) Going to Europe sometimes I am fine and can check into the hotel and everything is fine. On The last trip I had to take a nap. I was tired that entire day but was ok by the next morning. My last trip to Australia I was wiped out that first day but ok by the next morning. Coming back from trips the jetlag seems to be Australia and Asia. Not Europe. They are doing various medical research on Jet lag with the goal of a medication that helps in some way.

  19. I find it hilarious that a site presumably about traveling on points talks about when to schedule your flights. In my experience, to fly on miles and get any sort of reasonable deal I fly when DL (or whoever, but I’m a hub captive) tells me to.

  20. I agree with Gary that usually taking a nap on the day of arrival (usually morning) you are completely done. You get so tired its almost impossible to get up. You keep saying to yourself one more hour. Even that one hour nap becomes 3-4 easily. Sometimes you will sleep right into evening if nothing wakes you up.

  21. Once I started using every way possible to get enough miles to fly business class I haven’t had much of a problem. As I could never sleep in economy I have decided that getting a good night’s sleep makes the most difference. I’ll admit it is hard to miss dinner, and I’m not going to sleep until the lights are off anyway. Also, of course, it is best if you have a really long flight without any stops. Try hard for that.

    And I have also realized, especially going to Europe, you just have to book the night before you get there so that you have a hotel room to put your stuff and get cleaned up before heading out.

  22. Prior to covid there was a flight just after 8AM on BA to LHR from BOS – took this many times, as well as occasional flights departing from EWR on UA (then CO) and VA. that left at similar times. Arriving at Paddington or Victoria Stations around 9:30 PM and the hotel shortly thereafter allowed for a light meal, an hour or 2 of television and then a good nights sleep. Brought my dad who was a diabetic to London and he didn’t miss a beat. When these AM flights return, and they will, book them – that is how you beat jet lag.

  23. I agree with Gary’s advice on TATL. A shower does make a lot of difference, and late checkins are an issue, so I don’t mind a connection with lounge access. I wish there were more arrivals lounges. I also take melatonin to help me get to sleep at local time. I do avoid naps, the first day, but confess that sometimes I just have to.

  24. The only thing that ever helped me flying east is the following the Timeshifter app for 5 days before departure.

  25. @Cassandra, I agree. I’m in Florida, and I detest flying from NYC or BOS to London or Paris. If I have any control over it I will route myself from the West coast or even the Midwest to make a create a longer flight to Europe.

    Recently had the choice of booking an award flight from MCO to BOS to AMS, or MCO to MEX, then on to AMS with an arrival mid-afternoon. Opted for the latter. Experience has proven to me that the 10+ hour flight from MEX to AMS guarantees me a decent 7+ hours of sleep, whereas BOS to AMS with an early morning arrival leaves me feeling hungover and useless.

  26. I try my best to live at the destination time as far in advance as possible. In the US, that might mean a week of living on Hawaiian time if I am on the US mainland. It’s not possible for me to live in the US on a time zone 12 hours away. If the time zone difference is 12 hours, if I lived on a time zone 3 hours away a week before, then I only have to adjust 9 hours. If I am able to travel in Asia 2 hours ahead of local time, then I only have to adjust 7 hours. This is easier to do than 12 hours difference.

    For safety, I don’t force myself to stay awake but I do follow FAA research which shows a benefit to a 30-45 minute nap but not a 2-3 hour nap.

  27. I have done a few other unique things to beat jet lag. Fly Turkish Airlines in economy even to Western Europe. Yes it’s longer but you arrive at your destination at night so your adjusting to it by staying up on the plane more than trying to sleep. I liked taking a later red eye from the East as it was bed time so easier to go to sleep and still morning when landing. No line at London was nice too.

  28. Of course, after reading all those comments, one realizes one must find out what works for oneself.

    Batshit, eh?

  29. I guess this post is worth re-running periodically but the older I get the more convinced I am that all of this advice is irrelevant. You can be dead tired at night and still awake at 3am. We recently spent a week in Maui (-3 hours) and woke at 5am the first few days. Personally I find the 2nd night is always the most difficult if the time change is 8+ hours.

    Get an Rx for zolpidem and just accept that there is no magic solution.

  30. I’ve been doing this for a lot of years. My technique is simple. When I’m tired I sleep. When I’m awake I get up. I always allow at least 24 hours on the ground before a big meeting, to get acclimated.

  31. My advice is it doesn’t matter when you land, just stay up until it is bedtime there. No naps or anything. I don’t get jetlagged at all anymore. To people who say you can’t beat jetlag, it isn’t like pilots and flight attendants get jetlag every time they travel.

  32. Book your hotel the night before an early arrival, take a shower, drink coffee, eat meals on local time, stay hydrated, go outside & exercise, don’t nap & go to bed at local time. If you can clear your schedule, then do the above. Also, do the above when you return. Have younger kids… Good luck!

  33. NYC-London: Take the morning flight. Start by getting up at about 3AM, thereby extending the shortened day if you are traveling east, and do not sleep on the trip. You arrive 8PM-ish. Stay up until midnight, go to bed, and wake up next morning ready for anything. I have been told you “waste a day” doing this. So be it – but a day on arriving on the morning flight into London is more like condemning yourself to a day’s hard labor. Oh – and I think I may have found a way of defeating jet lag westbound; again, London-New York. I take an evening flight, say 7PM. That makes it 2PM in NYC. In first class you can request dinner at whatever time you want. So request dinner 5 hours into the flight, which would be about dinner time in NYC. Doing that I have noticed a significant reduction in jet lag – eg, not waking up at 2 or 3 in the morning.

  34. I have found two things that help with jetlag going to Europe.

    One, fly from the Midwest or West Coast. The longer flights are better for trying to get some sleep. DFW to Europe is generally nine hours, good enough to get some shuteye. But from the West Coast, it tends to waste a lot of time, as you don’t get to your destination until late in the day. But you definitely feel better than walking around like a zombie after a 6 PM flight from the East Coast that arrives at the equivalent of midnight wherever you came from.

    The absolutely best option is to take a day flight from the East Coast. BA BOS-LHR leaves at 7:05 AM, great service at the BA lounge, easy boarding through a private gate, you arrive at LHR around 6:30 PM local time, with luggage, immigration and customs, you can get to Central London in time to drop your luggage and make a 9 PM dinner reservation, you’ll be done by 11:30, can be in bed by midnight or so and can deal with the local population refreshed and ready to go. If you have connections, you can make it all the way to Eastern Europe by 12:30 AM local time, which is only 6:30 PM on the East Coast.

  35. Gary, why do you always show the round red bed from the W Mexico City in this article…that’s like an hour flight from Austin.

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