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Jet lag: the first three days

Light, sleep and meals set to the new time. A short plan for days 1 to 3 after a long flight.

21 items · 5 sections · travel, health, wellbeing, flight

Start this checklist

Before you fly (4)

  • Shift bedtime 1 hour a day towards the new time for 2 or 3 days if you canOpen
  • Sleep well in the days before; don't start the trip short on sleep
  • Pack an eye mask, earplugs and a light layer
  • Plan a light first day without big meetings

On the plane (5)

  • Set your watch to the new time at take-off
  • Drink water through the flight
  • Avoid heavy alcohol, which breaks sleep
  • Sleep when it is night at your destination; stay awake when it is day there
  • Walk the aisle every couple of hours

Day 1 (5)

  • Get outside in daylight as soon as you can
  • Eat at the local meal times
  • If you must nap, keep it to 20 to 30 minutes, early in the day
  • Stay up until the local bedtime, even if it is hard
  • Keep the room dark, cool and quiet for sleep

Day 2 and 3 (5)

  • Get up at the same time and go into daylight
  • Do light exercise in the morning or afternoon, not late evening
  • Limit caffeine to before noon
  • Avoid screens in the hour before bed
  • If you wake in the night, stay in bed in the dark, and don't check the time

Coming back (2)

  • Plan one easy day before work or school
  • Repeat light in the morning, and local meal times, for the first 2 days

Written from wwwnc.cdc.gov

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