Jet lag is essentially a scheduling conflict between your internal clock and the local time at your destination.
According to guidance from Harvard Medical School, gently shifting your daily routine ahead of a long trip can ease that clash.
In practice, this might mean inching your bedtime and meals earlier or later, depending on which direction you’re headed, during the days before departure.
Travelers who make even modest adjustments often report feeling more settled once they land.
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This kind of preparation doesn’t have to be perfect to be helpful. The goal is simply to give your body a head start on the change.
Protecting your energy
Flights that stretch across multiple hours tend to disrupt normal eating and sleeping patterns.
Harvard experts note that staying well hydrated is one of the easiest ways to keep fatigue at bay.
Water is best, because caffeinated or alcoholic drinks can worsen dehydration and make it harder to sleep when you need to.
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Small habits matter in the confined environment of an aircraft.
Choosing water regularly, limiting stimulants, and keeping your routine as steady as possible can make the time shift less jarring once you step off the plane.
Let light lead the way
Once you arrive, the fastest way to re-align your internal clock is to follow the local schedule immediately, even if your body insists it’s earlier or later.
Specialists at Harvard Medical School emphasize the role of sunlight in this reset.
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Morning light helps people adjust after traveling east, while late-day light is more effective after westbound travel.
Some travelers find it useful to combine this approach with a gradual sleep adjustment plan before takeoff.
By the time they reach their destination, their sleep cycle is already moving in the right direction, making it easier to stay alert and enjoy the trip.
Sources: Harvard Health Publishing.
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