Home Remedies for Jet Lag

Simple habits help the body clock adjust and ease jet lag symptoms.

Use light on purpose

• After flying east, seek morning light at the new location and avoid bright light in the late evening.
• After flying west, seek late afternoon and evening light and avoid early morning light.
• When unsure, avoid bright light at the wrong time and get outdoor daylight at local daytime.

Shift your schedule

• Move bedtime and meals to local time as soon as you arrive
• Before an eastbound trip, move bedtime earlier by 1 hour a day for a few days
• Before a westbound trip, move bedtime later

Sleep

• Keep the room dark, quiet and cool
• Use an eye mask and earplugs
• If you must nap in the day, keep it to 20 to 30 minutes and before mid-afternoon
• Avoid screens before bed

Fluids and travel comfort

• Drink water during and after the flight
• Move around the cabin and stretch your legs every 1 to 2 hours
• Wear loose clothes

Eat and drink

Have meals at local times. Avoid heavy meals before bed.