How to Recover from Jet Lag Coming Home

Co-authored by Greg Guiteras and Janice Tieperman

Last Updated: November 30, 2021 References

Yawn! You’ve just flown back home from a really long trip, but your body’s internal clock hasn’t quite gotten the memo. Also known as jet lag, this time zone-hopping phenomenon can throw a wrench in your sleeping schedule, making it tricky to fall asleep, stay asleep throughout the night, or stay alert during the daytime.^{[1]
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Research source} It can be especially challenging if you’ve flown from east to west, since it’s harder to adjust to an earlier bedtime.^{[2]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} There’s no need to worry, though—jet lag is normal, and usually lasts for 1 to 1½ days per time zone you crossed to get home.^{[3]
X
Research source} We’re here to walk you through plenty of expert-verified tips, tricks, and hacks, so you can start feeling better as soon as possible.

This article is based off an interview with our travel specialist, Greg Guiteras, CEO of Lorraine Travel, LLC. Check out the full interview here.

Method 1

Method 1 of 11:
Take melatonin 2 hours before bed.

1
Melatonin is naturally found in the body and can also be taken as a supplement. If you still feel pretty wired around bedtime, take up to 10 mg of melatonin to catch some quick zzzs.^{[4]
X
Trustworthy Source
Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital
Go to source} Melatonin comes in a variety of different forms, including gummies, tablets, capsules, sprays, liquids, and powders.
- Normally, your body starts to produce melatonin, a hormone that helps you get ready to sleep, about 2 hours before you head to bed. Unfortunately, jet lag might mess with your body’s usual cycle.^{[5]
  X
  Trustworthy Source
  Johns Hopkins Medicine
  Official resource database of the world-leading Johns Hopkins Hospital
  Go to source}
- Melatonin may help you both fall asleep and stay asleep throughout the night.^{[6]
  X
  Trustworthy Source
  National Health Service (UK)
  Public healthcare system of the UK
  Go to source}
- Some members of the medical community aren’t a big fan of melatonin supplements since there isn’t a lot of hard, scientific and medical evidence to back them up.^{[7]
  X
  Trustworthy Source
  National Health Service (UK)
  Public healthcare system of the UK
  Go to source} Ultimately, use your best judgment to decide if this supplement is right for you!
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Method 2

Method 2 of 11:
Eat and sleep at normal times for your current time zone.

1
Try not to go to sleep as soon as you start to feel tired. Instead, get ready for bed at a time that’s appropriate for your current time zone, not where you were staying before. On a similar note, try to time your breakfast, lunch, dinner, and snacks at times that line up with your current schedule.^{[8]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}^{[9]
X
Expert Source

Greg Guiteras
Travel Specialist
Expert Interview. 18 September 2020.}
- For example, if you traveled from England to the US, force yourself to stay up a little later before heading to bed.

Method 3

Method 3 of 11:
Wake up earlier in the morning.

1
Oversleeping in the morning definitely won’t help with your jet lag. Before heading to bed, set your alarm clock or phone to go off at a reasonable time the next morning.^{[10]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source} Experts suggest that young and middle-aged adults need around 7-9 hours of sleep each night, while older adults only need about 7-8 hours.^{[11]
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Research source}

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Method 4

Method 4 of 11:
Get sunlight in the morning if you flew east, or afternoon if you flew west.

1
Sunlight exposure is key to reset your internal clock. Whenever you gain time (by flying east), it’s important to soak in plenty of morning sunlight, which helps reset your body’s natural rhythm. When you lose time (by flying west), you should stay inside during the day and only step out in the evening. These small changes may seem silly, but they’ll make a difference in the long run!^{[12]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Try to stay inside until the late afternoon if you’ve traveled over 8 time zones east to get home—your body’s internal clock might get the evening light mixed with early morning light. It may help to wear sunglasses, too!
- Stay inside until nighttime if you travel over 8 time zones west to get home, which might make it easier to adjust.

Method 5

Method 5 of 11:
Exercise outdoors.

1
Exercise is a great way to soak in plenty of evening or morning light.^{[13]
X
Research source} If you flew east to get home, work out in the morning to help reset your internal clock. If you flew west, get some early evening exercise instead.^{[14]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- If you traveled over 8 time zones west, start your workout in the evening. If you went over 8 time zones east, exercise sometime in the afternoon. These adjustments may make it a little easier to adapt to really big time zone gaps!
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Method 6

Method 6 of 11:
Don’t take long naps.

1
Naps seem great at the time, but they won’t help your sleep schedule. If you really can’t keep your eyes open, settle down for a catnap. Experts suggest capping your naps off at 2 hours so you don’t have trouble getting to sleep later on.^{[15]
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Research source}

Method 7

Method 7 of 11:
Drink water frequently.

1
Not drinking enough water can make your jet lag even worse. A lot of travelers deal with dehydration to some degree while flying. Unfortunately, dehydration tends to magnify your jet lag, which can make you feel even lousier. Do your best to drink lots of water when you get home.^{[16]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- If you can, bring a water bottle with you on the flight or ask a flight attendant to bring you some. This way, you can rehydrate while you’re up in the air!
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Method 8

Method 8 of 11:
Sip a caffeinated drink before the early afternoon.

1
Caffeine can help you readjust to a normal sleeping schedule. The first day back in a new time zone can be pretty tough, especially when your sleep schedule is completely out of whack. Thankfully, caffeine can tie you over for a little while so you don’t nod off in the middle of the day. Just don’t drink it too close to your bedtime!^{[17]
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Research source}
- Experts suggest ditching caffeinated drinks around 10 hours before you plan on going to bed. For instance, if you go to bed at 11 PM, you should cut yourself off at 1 PM.^{[18]
  X
  Trustworthy Source
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

Method 9

Method 9 of 11:
Stick to your normal diet.

1
Don’t throw your digestive system for a loop once you get home. For the first couple days, stick with foods that you know won’t cause any issues—after all, your body has enough adjusting to do already!^{[19]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} Instead of trying out that new restaurant down the street, stick with easy-to-digest foods, like:^{[20]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Bananas
- Avocados
- Plain bagels
- Nut butter
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Method 10

Method 10 of 11:
Steer clear of alcohol before bed.

1
Alcohol will only add to your sleeping issues, not improve them. Booze may act as a sedative, but that doesn’t mean it will help you sleep. Unfortunately, alcohol interferes with your body’s normal sleep cycles, which prevents you from getting a good night’s rest.^{[21]
X
Research source} To be safe, steer clear of alcohol both on the flight and when you get home.^{[22]
X
Research source}^{[23]
X
Expert Source

Greg Guiteras
Travel Specialist
Expert Interview. 18 September 2020.}

Method 11

Method 11 of 11:
Ask your doctor for prescription sleeping pills.

1
Sleeping pills can be a last resort if nothing else is working. Ask your doctor about some well-known prescription sleeping medications, like zolpidem (Ambien), temazepam (Restoril), midazolam (Nayzilam), and eszopiclone (Lunesta). While these pills can’t help with your daytime jet lag issues, they can help you fall asleep at night.^{[24]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Keep in mind that sleeping pills come with a variety of potential side effects, such as sleepwalking, confusion, amnesia, morning drowsiness, nausea, and vomiting.
- Prescription sleeping pills may also help you stay asleep throughout the night.^{[25]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
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