How to Manage Jet Lag

Jet lag follows a fairly predictable pattern based on how many time zones you cross and the direction you travel. Knowing the pattern helps you plan for it.

Why direction matters

Your circadian rhythm runs a little longer than 24 hours on its own, which means it's naturally easier to stretch your day out (as you do flying west) than to compress it (as you do flying east).

A rough rule of thumb:

• Flying west: about 1.5 hours of adjustment per day
• Flying east: about 1 hour of adjustment per day

So a 6-hour time difference takes roughly 4 days to fully adjust to westbound, but closer to 6 days eastbound.

Strategies that actually help

Shift before you fly. If you can, nudge your bedtime and wake time by 30-60 minutes per day in the direction of your destination, starting a few days before departure.

Use light strategically. Light is the strongest signal your circadian clock responds to.

• Traveling east (need to shift earlier): seek bright light in the morning at your destination, avoid it in the evening.
• Traveling west (need to shift later): seek light in the evening, avoid bright morning light for the first day or two.

Adjust meal times too. Eating on the destination schedule as soon as you can gives your body another timing cue.

Be strategic with caffeine and naps. A short nap can offset acute sleep loss without derailing the adjustment, and avoiding caffeine too close to bedtime can help your new schedule settle in.

Give yourself time. Staying on your old schedule can extend jet lag. Plan for an adjustment window instead of expecting to feel normal immediately.

Watching the adjustment happen

When you travel, SleepKit’s consistency ring shows the shift in your bed and wake times against your recent baseline. You can watch it settle as your rhythm catches up to local time.