Shift to local time quickly

Summary

This pattern is for travellers crossing several time zones. It describes using sleep, light and meal timing to move your body clock to local time quickly, so you feel normal sooner.

Recommendation	Why?
A few days before you leave, shift your bedtime by about an hour a day towards your destination’s time.	Your body clock adjusts gradually, so starting early means less to catch up on arrival.
Set your watch and phone to local time when you board.	Thinking in local time helps you plan when to sleep and eat on the flight.
Get daylight at the right time: morning light after flying east, late-afternoon and evening light after flying west.	Light is the strongest signal for resetting your body clock, and the timing decides which way it moves.
Stay up until a reasonable local bedtime on the first day.	Going to bed in the afternoon keeps you on home time.
Keep naps short, under 30 minutes, and before mid-afternoon.	A short nap takes the edge off without spoiling the night’s sleep.
Drink water regularly, limit alcohol, and avoid caffeine later in the day.	Dehydration and late alcohol or caffeine all make poor sleep worse.
Eat meals at local times.	Regular meals help your body settle into the new routine.
Plan an easy first day.	You’ll be less sharp than usual, so it’s not the day for big decisions or long drives.

Context

This pattern suits long-haul holidays, work trips and conferences where you’ll stay several days or more.

It does not suit very short trips of one or two days, where it can be easier to stay on home time, or people whose medical conditions or medication depend on fixed timing. They should ask their doctor before changing their routine.

There’s a trade-off between adjusting before you leave and staying comfortable at home. Shifting your sleep early helps on arrival but can be awkward with work and family. This pattern suggests a modest shift of a few days, and doing the rest on arrival with light and meal timing.

Usage

Before you fly: shift your sleep gradually if you can, and pack an eye mask, earplugs and a water bottle, see Keep essentials in your carry-on.

On the plane: sleep if it’s night at your destination, stay awake if it’s day. Move about the cabin and stretch on long flights.

On arrival: go outside in daylight at the right time, eat at local times and go to bed at a normal local hour. At a conference, leave room in your first day’s schedule to rest, see Plan your conference, leave gaps.

References

A doctor, pharmacist or travel medicine clinic can advise on jet lag, especially about sleep aids or melatonin, which are regulated differently in different countries.