Vacay AlchemistJet lag advice is full of myths. Here's what sleep research actually supports, focused on the two levers that matter most: light exposure and timing.
Light exposure is the biggest lever
Your body clock resets primarily based on light exposure, especially natural morning light at your destination. Getting outside in daylight soon after arrival — especially in the first couple of days — does more to reset your internal clock than almost anything else on this list.
Meal and sleep timing over jet-lag "cures"
Eating and sleeping according to your destination's local time, starting as soon as possible (ideally even on the flight), helps your body adjust faster than waiting until you land to switch over. This matters more than most of the specific remedies people search for.
Melatonin, used correctly
If you use melatonin, a low dose (around 0.5mg) taken roughly 13 hours before your desired wake-up time at the destination is more effective than a large dose — more melatonin doesn't mean falling asleep faster, and higher doses can cause grogginess.
What to avoid
- Avoid napping on arrival if it's daytime at your destination, even though it's tempting — it delays proper adjustment
- Don't over-rely on caffeine to push through — a moderate amount can help with eastbound travel specifically, but it doesn't fix the underlying clock misalignment
- Don't expect quick fixes to work if you're already sleep-deprived going into the trip — being well-rested beforehand makes every other strategy work better
Frequently asked
Is jet lag worse flying east or west?
Generally worse flying east, since it requires advancing your body clock (going to bed earlier than usual), which most people's internal rhythm resists more than the opposite adjustment needed flying west.
How long does jet lag typically last?
A rough rule of thumb is about one day of adjustment per time zone crossed, though this varies by person and by how well you apply light-exposure and timing strategies from arrival.
Know your first-day plan before you land
Your Vacay Alchemist itinerary lays out day one so you can plan morning light exposure and pacing around it, not scramble to figure it out jet-lagged.
Plan my trip