The short version
- Flying east (to Europe or Ghana): get morning light, and avoid bright evening light.
- Flying west (to Hawaii): seek evening light, and avoid early-morning light.
- Melatonin works best in small doses (0.5 to 1 mg), timed right. More isn't better.
- Shift your bedtime an hour a day for 2 to 3 days before you go.
You saved for this trip. Don't lose the first three days of it to staring at the hotel ceiling at 3 a.m. Jet lag happens because your body clock is still on home time. The trick is nudging it to local time faster. Here's the plan I use, based on the CDC's guidance.
1. Light is your strongest tool
Light tells your brain what time it is. Use it on purpose:
| Flying east (US to Europe or Ghana) | Flying west (US to Hawaii or Asia) | |
|---|---|---|
| Seek light | Early morning | Evening |
| Avoid light | Evening (wear sunglasses, dim screens) | Early morning |
A free online jet lag calculator can fine-tune the exact hours based on how many time zones you're crossing.
2. Start before you leave
For 2 to 3 days before your trip, shift your sleep by about an hour a day: earlier if you're flying east, later if you're flying west. You'll land partly adjusted.
How long does full adjustment take? On average, your body shifts about 1 hour a day after flying east and about 1.5 hours a day after flying west. That's why flying east usually feels harder.
3. Melatonin: timing matters more than dose
- Flying east: take it in the early evening by your body clock, about 90 minutes before you want to sleep.
- Flying west: it's used differently, so ask your pharmacist before using it on a westward trip.
- Check with your pharmacist first if you take blood thinners, seizure medicines or other sedating medicines. Interaction data is limited.
4. Caffeine and sleep aids
- Caffeine is fine for staying alert during the local daytime. Stop about 6 hours before bed.
- Avoid over-the-counter "PM" sleep aids with diphenhydramine or doxylamine. They can leave you foggy and raise the risk of falls, especially for older travelers.
- Prescription sleep medicines are sometimes used for short-term jet lag. That's a conversation for your doctor, and they're best avoided on the plane itself.
5. On the plane
- Set your watch to destination time as soon as you board
- Sleep or stay awake based on destination time
- Drink water, and go easy on alcohol
- Walk the aisle and flex your ankles to keep blood moving on long flights
Planning a long-haul trip? Browse our Europe ideas or the Ghana hub, and don't forget my medication packing guide if you're managing doses across time zones.
Frequently asked questions
What is the best melatonin dose for jet lag?
Often just 0.5 to 1 mg. The CDC says low doses are frequently enough to shift your body clock, and doses above 5 mg aren't recommended.
Is jet lag worse flying east or west?
Usually east. On average the body adjusts about 1 hour per day after flying east, and about 1.5 hours per day after flying west.
When should I take melatonin when flying to Europe?
For eastward trips, take it in the early evening by your body clock, about 90 minutes before you want to sleep at your destination.
How can I prevent jet lag before my flight?
Shift your sleep by about an hour a day for 2 to 3 days before you leave: earlier for eastward trips, later for westward trips.
A quick note from me: this guide is general education, not personal medical advice. Your own doctor, pharmacist or a travel clinic knows your health history and can tailor this to you, so please talk to them before you go.