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How to Help Your Body Clock Catch Up

Crossing several time zones can leave your body wondering what time it really is.

Jet lag happens when your internal body clock—your circadian rhythm—is still operating on your home schedule while you're trying to eat, sleep and explore according to the clock at your destination.

The good news? A little planning can make the transition easier.

⏰️ Before You Leave

If you're crossing several time zones, begin nudging your sleep schedule toward your destination time a few days before departure, if your schedule allows.

Traveling EAST?
Try going to bed and waking up a little earlier each day.

Traveling WEST?
Try going to bed and waking up a little later each day.

Even a small head start can reduce the adjustment your body has to make after you arrive.

EAST = earlier  •  WEST = later

✈️ Once You're on the Plane

One of the simplest tricks is to change your watch or phone to your destination time when your trip begins.

Then start thinking according to that clock:

  • If it's nighttime there, try to sleep
  • If it's daytime there, try to stay awake
  • Time meals for your destination
  • Use caffeine according to local time
  • Drink plenty of water
  • Limit alcohol
Debbie's Travel Tip: Pack an eye mask and earplugs in your carry-on. Making your surroundings darker and quieter can make it much easier to sleep when your destination clock says it's bedtime.

🌏 When You Arrive: Think LOCAL

Once you've arrived, try to live according to local time from Day One.

If it's daytime, stay awake if you reasonably can. Eat meals on the local schedule, get outside and give your body the signals that say, “This is daytime now.”

If you're desperate for a nap, keep it short—about 20 to 30 minutes. A long afternoon sleep may feel wonderful at the time, but it can make it much harder to sleep that night.

Eat local. Sleep local. Think local time.

☀️ Light Is One of Your Best Tools

Light is one of the strongest signals controlling your circadian rhythm. Properly timed daylight can help your internal clock adjust to a new time zone.

Getting outside during your destination's daytime is generally helpful, especially as you begin living on the new schedule.

⚠️ Timing Can Matter

For very large time changes, the best timing for bright light can depend on how many time zones you've crossed and which direction you're traveling. In some situations, avoiding bright light at certain times can also be useful.

If you want to use a precise light-and-sleep schedule for a major trip, consider getting personalized guidance rather than assuming that more light is always better.

💊 What About Melatonin?

Melatonin may help some travelers adjust their body clock, but timing matters. Taking it at the wrong time can shift your circadian rhythm in the wrong direction.

Small doses are often used for circadian shifting; taking more doesn't necessarily work better.

Important: Melatonin isn't appropriate for everyone and can interact with medications. Check with your doctor or pharmacist before using it for travel, particularly if you take prescription medications.

😴 Give Yourself a Little Grace

Your body may not reset the minute the airplane lands. Crossing many time zones can take several days to adjust to completely.

If possible, don't schedule your most demanding sightseeing for the first few hours after a long international flight. Give yourself time to get outdoors, eat, move around and settle into the local schedule.

❤️ The Southland World Travel Rule of Thumb

EAST → Earlier
Move bedtime earlier before your trip.

WEST → Later
Move bedtime later before your trip.

And once you arrive, start living on destination time as soon as reasonably possible.

A little preparation at home can mean more energy for the adventures you traveled so far to enjoy.