Jet Lag and Time Zone Adjustment

Jet lag happens when your body clock is out of sync with local time at your destination — causing fatigue, poor sleep, and reduced focus. A rough rule is one recovery day per time zone crossed; westward trips are often easier than eastward ones.

Before you fly

• Check destination local time on our home page or Countries
• For 6+ zone jumps, shift sleep 30–60 minutes per day for 2–3 days if practical
• Eastbound (e.g. US to Europe): slightly earlier bedtimes help
• Westbound: slightly later bedtimes; flights arriving late afternoon can ease first-night sleep

After arrival

• Get outdoor daylight on arrival day to reset circadian rhythm
• Avoid long morning naps; limit naps to 20–30 minutes
• Eat on local meal times even if appetite is off
• Limit caffeine and alcohol the first 1–2 nights

Business travel

Avoid critical meetings within 24 hours of landing, especially after large eastbound jumps. Verify meeting time with the Convert and read DST Guide near transition weeks. See travel tips in Guides for more.