Jet lag is more than tiredness – it's a temporary disruption of your circadian rhythm affecting sleep, digestion, and cognitive performance. Here are science-based strategies to minimize it.

How Does Jet Lag Happen?

Our body has an internal clock (suprachiasmatic nucleus) running on a ~24-hour cycle. Crossing time zones throws it off sync. Rule of thumb: your body needs roughly one day per time zone crossed to adjust.

East vs. West: Which Is Worse?

Traveling east is harder than west. Our natural rhythm is slightly longer than 24 hours, so extending the day (westbound) is easier than shortening it (eastbound).

Direction	Effect	Difficulty
Westbound	Day gets longer	Easier
Eastbound	Day gets shorter	Harder

Top 5 Anti-Jet Lag Strategies

Control light exposure: Seek morning light for westbound trips, avoid evening light for eastbound. Light is the strongest time cue
Pre-adjust before travel: Shift sleep time gradually 2–3 days before (30 min/day)
Set your watch immediately: Switch to destination time when boarding – and live by it
Eat strategically: Have meals at destination meal times. Food is a powerful secondary time cue
Use melatonin wisely: 0.5–3 mg melatonin 30 min before desired sleep time at destination (consult a doctor)

Useful Tools

Use the WorldTime.Quest time zone converter to calculate the exact difference to your destination
Plan your light exposure based on the time difference
Update all clocks and devices in advance