Jet Lag Westbound: How to Adjust When Flying West
Flying west lengthens the day, and the body clock finds it easier to stay up late than to wake early. This example uses London to New York, a five-hour shift.
Why west is easier
The body clock naturally drifts later, so delaying it is easier. Most people recover faster going west.
Before you fly
Optionally go to bed and rise 30 to 60 minutes later for a couple of days beforehand.
Day-by-day plan
- Arrival day: Stay awake until local bedtime, with outdoor light in the afternoon.
- Days 1 to 2: You may wake early. Stay in a dim room, and seek light in the late afternoon and evening.
- Days 3 to 4: Meals move to local times.
- Day 4 to 5: Most people feel adjusted.
Early waking
If you wake at 3 or 4 am, keep lights low and try to rest. Avoid bright morning light initially if it is very early.
Caffeine and naps
Caffeine is fine in the local morning and early afternoon. Keep naps short.
Using the planner
Enter your route in the Jet Lag Planner to get a personalised plan.
Frequently asked questions
Is jet lag worse for older travellers?
It can take longer to adjust.
Should I change my watch on boarding?
Many find it helps them think in local time.
How long does it last?
Usually about a day per time zone or less going west.
Do the clocks going back cause jet lag?
In a mild way. Falling back is like a one-hour westward shift, and it is usually easy to absorb. See how to adjust to the daylight saving time change.
Summary
- Westbound is usually easier.
- Stay up until local bedtime.
- Use late-day light and dim mornings.
- The planner can build a schedule.
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.