3 days before departure
- Bedtime
- Move bedtime 3h later than normal
- Wake
- Wake 3h later
- Light
- Bright light in the evening (extend exposure past sunset)
- Avoid light
- Wear sunglasses or stay indoors during morning hours
- Delaying the clock is generally easier than advancing it.
2 days before departure
- Bedtime
- Move bedtime 2h later than normal
- Wake
- Wake 2h later
- Light
- Bright light in the evening (extend exposure past sunset)
- Avoid light
- Wear sunglasses or stay indoors during morning hours
- Delaying the clock is generally easier than advancing it.
1 day before departure
- Bedtime
- Move bedtime 1h later than normal
- Wake
- Wake 1h later
- Light
- Bright light in the evening (extend exposure past sunset)
- Avoid light
- Wear sunglasses or stay indoors during morning hours
- Delaying the clock is generally easier than advancing it.
On the flight
- Set your watch to the destination time when you board.
- Stay awake as long as you reasonably can if you’re flying west (your day is getting longer).
- Avoid alcohol and excess caffeine.
- Hydrate steadily.
Day of arrival
- Bedtime
- Stay up until local bedtime; resist napping before evening
- Light
- Evening bright light at the destination
- Avoid light
- Dim morning light for the first day or two — sunglasses on the way to breakfast
- Westward jet lag usually resolves within 1 day per 1.5h of shift.
Day 2 at destination
- Light
- Evening light, especially around sunset
- Eat meals on the local schedule.
- Most westward travelers feel normal within 2–4 days.
Day 3 at destination
- Light
- Evening light, especially around sunset
- Eat meals on the local schedule.
- Most westward travelers feel normal within 2–4 days.
Day 4 at destination
- Light
- Evening light, especially around sunset
- Eat meals on the local schedule.
- Most westward travelers feel normal within 2–4 days.
Day 5 at destination
- Light
- Evening light, especially around sunset
- Eat meals on the local schedule.
- Most westward travelers feel normal within 2–4 days.
Day 6 at destination
- Light
- Evening light, especially around sunset
- Eat meals on the local schedule.
- Most westward travelers feel normal within 2–4 days.