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General instructions for managing jet lag

General instructions for managing jet lag
  Eastward travel Westward travel
Before travel
  • Move bedtime and wake time 30 minutes earlier per day starting 3 days prior to departure.
  • To facilitate this shift, avoid light (including electronics) in the evening and seek bright light the first 2 to 3 hours after awakening.
  • Move bedtime and wake time 30 minutes later per day starting 3 days prior to departure.
  • To facilitate this shift, seek light in the evening and avoid bright light the first few hours after awakening.
During travel
  • Set watch to destination time.
  • Set watch to destination time.
  • Avoid early morning (destination time) bright light. Use sunglasses on the plane if cabin lights are on and keep window shades down.
  • Get lots of late morning and early afternoon (destination time) bright light.
  • Get lots of late afternoon and evening (destination time) bright light.
  • Avoid bright light (including electronics) during destination nighttime. Use sunglasses on the plane if cabin lights are on.
  • Attempt sleep during destination nighttime.
  • If you cannot sleep during this period, avoid light (especially during the second half of the night) with dark sunglasses.
  • Try to stay up to desired destination bedtime.
  • Attempt sleep during destination nighttime.
  • Avoid sedative/hypnotic medications in flight.
  • Avoid sedative/hypnotic medications in flight.
On arrival
  • Avoid early morning bright light.
  • Get lots of late morning and early afternoon (destination time) bright light.
  • Get lots of late afternoon and evening bright light.
  • Avoid bright light during destination nighttime.
  • Take melatonin at desired destination bedtime.
  • Falling asleep may be difficult the first few days.
  • Melatonin is not helpful.
  • Try to stay up to desired destination bedtime. Avoid evening nodding off.
  • Staying asleep may be difficult the first few days; avoid electronics during awakenings.
  • Short naps (less than 45 minutes) and caffeine may help with alertness.
  • Short naps (less than 45 minutes) and caffeine may help with alertness.
General instructions are intended for eastward and westward travel across up to seven time zones. Specific timing may vary. See UpToDate topic on jet lag for suggestions for travel across eight or more time zones.
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