Jet lag: how to prepare in the days before your trip

Gradually shift your sleep schedule in the days before departure

In the three days before departure, shifting your bedtime and wake-up time by thirty minutes per day toward your destination's schedule reduces the shock your body faces upon first waking at your destination. Similarly, shifting meal times during this period to align with the new time zone helps your biological clock adapt even before you board.

Flying east is harder than flying west

The body adapts more easily to delaying its rhythm than to advancing it, because the natural circadian cycle runs slightly longer than 24 hours: this is why those flying east typically experience more intense jet lag than those flying west when crossing the same number of time zones. For an eastbound route, it's worth starting adaptation a day earlier compared to a westbound route with the same number of zones.

Sleep and caffeine during transition days

Avoiding sleep debt in the days before, by sleeping enough rather than catching up at the last moment, provides better physiology for managing the time zone change. Limiting caffeine in the afternoon during these days makes it easier to fall asleep at the new time you're gradually adopting. If you still arrive at your destination with jet lag, targeted remedies are covered in our guide on how to recover quickly from jet lag.

The simplest way to start is shifting your alarm by thirty minutes per day in your destination time zone's direction, beginning three days before departure: it's the single adjustment with the strongest effect on jet lag.