How long does jet lag last?
It depends on the number of time zones and the direction. The more time zones and the further east, the longer: from a few days to more than a week. Light at the right moment can shorten it considerably.
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Jet lag
Short answer
Jet lag arises because your internal clock lags behind local time, and that clock shifts only slowly. The most important lever is light at the right moment: in the morning after travelling east, in the evening after travelling west. Going east is harder than going west. Melatonin can help; discuss its use and dose with your doctor or pharmacist.
Why east is harder
Your internal clock naturally runs slightly slower than twenty-four hours. Going to bed later is therefore easier than earlier — and that is exactly what the west asks of you. Going east, your clock has to move forward, against its own tendency.
Light is the steering wheel
Light is the strongest signal for your clock. After travelling east, seek morning light and avoid bright light late in the evening; after travelling west, seek the light of late afternoon and evening.
With very large time differences it gets more precise: light at the wrong moment can push your clock the wrong way. Frequent long-haul travellers benefit from a schedule worked out per trip.
Before departure and on the way
In the days before departure, shift your bedtime an hour or two towards your destination. Sleep on the plane when it is night at your destination, and stay awake when it is day there.
On arrival
Live on local time as soon as possible. A short nap if you really can't help it, no long afternoon sleep. Caffeine in the morning, not the evening.
And give yourself a room that cooperates: dark, cool and quiet. If you like to sleep on a Hästens when travelling, our hotel guide shows where you can.
Melatonin
In most controlled studies, melatonin reduced jet-lag symptoms. Timing and dose make a difference, and the rules on availability differ by country. Discuss it with your doctor or pharmacist before using it.
Sources
- Sack (2010). Jet Lag. New England Journal of Medicine.
- Czeisler et al. (1999). Stability, precision, and near-24-hour period of the human circadian pacemaker. Science.
Frequently asked questions
Does melatonin help with jet lag?
In most controlled studies, yes. Timing and dose matter; discuss its use with your doctor or pharmacist.
Is jet lag worse going east or west?
Going east. Your clock naturally runs slightly longer than twenty-four hours and therefore shifts later more easily than earlier.