Jet Lag Eastbound: A Practical Adjustment Schedule
Flying east shortens your day, which asks the body clock to advance, and most people find advancing harder than delaying. This example uses New York to London, a five-hour shift.
Why east is harder
The body clock runs slightly longer than 24 hours, so it delays more easily than it advances. Eastbound trips therefore usually take longer to recover from.
Before you fly
Two or three days ahead, try going to bed and getting up 30 to 60 minutes earlier each day and seek morning light.
Day-by-day plan
- Arrival day: Get daylight in the local morning, avoid a long nap and go to bed at local night.
- Days 1 to 2: Wake at a fixed local time. Seek light in the morning and avoid bright light late in the evening.
- Days 3 to 4: Move meals to local times, and keep caffeine to the morning.
- Day 5: Most people are close to adjusted.
A note on light
For large shifts, some guidance advises avoiding very early morning light on the first days so you do not push the clock the wrong way. For five hours, morning light after arrival is usually fine.
Sleep, meals and caffeine
Eat at local meal times, use caffeine in the local morning and short naps of under 30 minutes if needed.
Melatonin
Some travellers take low-dose melatonin at local bedtime. Ask a doctor first.
Frequently asked questions
How long does it take?
Roughly a day per time zone crossed, though it varies.
Should I sleep on the plane?
Sleep if it matches destination night.
Can I use the planner?
Yes, the Jet Lag Planner builds a schedule.
Summary
- Advancing the body clock is harder than delaying it.
- Pre-shift bedtimes and morning light help.
- Use local meal times and morning caffeine.
- Expect roughly a day per time zone.
Medical disclaimer: This article is for general information only and is not medical advice. If you have persistent sleep problems or excessive daytime sleepiness, speak with a doctor or sleep specialist.