How to Choose the Best Time of Day to Fly for Jet Lag
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How to Choose the Best Time of Day to Fly for Jet Lag
Jet lag is driven by how far you're crossing time zones and which direction you're travelling — choosing your flight time with that in mind can genuinely make adjusting easier.
1. For eastbound long-haul, consider an evening departure
Arriving to a local morning at your destination can help you align with daylight faster than arriving at night.
2. For westbound long-haul, a daytime departure often works better
This pattern tends to suit the body's natural adjustment better than an overnight westbound flight, though individual routes vary.
3. Consider a short stopover on a very long journey
Breaking up an especially long flight can reduce the fatigue that compounds jet lag's effects.
4. Adjust your sleep schedule a few days before departure
Shifting gradually toward the destination's time zone ahead of the flight eases the transition.
5. Get daylight exposure on arrival
Natural light exposure at the right local time helps reset your body clock faster than staying indoors.
Quick tips
- Stay hydrated during the flight — dehydration makes jet lag symptoms feel worse.
- Avoid excessive alcohol or caffeine on overnight flights if you're trying to sleep on the plane.
- Set your watch or phone to the destination time as soon as you board, to start adjusting mentally.
- A short walk or light exercise on arrival can help you adjust faster than resting immediately.
- Nap strategically on arrival day if needed, but avoid a long nap that disrupts your first local night's sleep.