How do I fix my sleep after jet lag?
Last updated September 3, 2026.
Reset the clock with light and timing: eastward - seek local morning light and avoid evening light; westward - get late-day light. MedlinePlus adds the mechanics: shift toward destination time before you fly, adopt local meal and sleep times immediately on arrival, hydrate, and go easy on alcohol and caffeine in flight. Expect about a day per time zone, eastward running longer. Low-dose melatonin at destination bedtime for the first few nights has real evidence as a clock signal, not a knockout. Trips of a day or two can be the exception - staying on home time sometimes beats shifting twice.
What to do
- Pre-shift before flying. Move bedtime toward the destination in the days prior.
- Use light on schedule. Morning light eastbound, late-day light westbound.
- Adopt local time on landing. Meals and sleep on destination schedule from hour one.
- Use melatonin as a signal. Low dose at local bedtime for the first nights.
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