Jet Lag Planning: Small Schedule Changes Before a Trip

Expect an adjustment period

Travel across time zones can temporarily put your internal sleep-wake timing out of step with local time. How disruptive it feels depends on factors such as direction of travel, the number of time zones, trip length, and your usual sleep schedule. There is no single plan that works for every traveler.

Before you leave

• Protect adequate sleep in the days before departure instead of beginning the trip sleep-deprived.
• If practical, shift bedtime and wake time gradually toward the destination schedule over a few days.
• For a short visit, consider whether a major schedule shift is worth the disruption; NHLBI notes that the choice can depend on how long you will be away.
• Plan for ordinary meals and hydration, and allow time to rest after arrival.

Light timing is not one-size-fits-all

Light is an important cue for the body's circadian clock. NHLBI describes clinician-guided light therapy for certain circadian rhythm disorders and explains that timing depends on whether someone is trying to shift the schedule earlier or later. Bright light at the wrong time can shift the clock in an undesired direction. A consumer article cannot calculate the right exposure schedule for a specific itinerary.

Ask a healthcare professional before using a light box if you have an eye condition, take medicines that increase light sensitivity, or have a condition affected by sleep changes. Ask about sleep medicines or melatonin rather than assuming they are suitable or safe for travel.

Seek help if the problem is persistent

Ongoing inability to sleep, severe daytime sleepiness, or symptoms that continue well after travel may have causes other than jet lag. A clinician can review symptoms, medicines, and health history and discuss appropriate options.

Sources and further reading

• Circadian Rhythm Disorders: Treatment

Health disclaimer

This article is for general education only. Its information and suggestions are not medical advice, diagnosis, or treatment and may not be right for everyone. Ask a qualified health professional for advice that fits your health, medications, and needs before changing your diet, exercise, supplement use, or care.