I will be traveling to Asia in a couple of weeks for work, will be departing from San Francisco at 22:55 and landing in Hong Kong at 06:20. What is the best way to mitigate jetlag, as I’ll have obligations the same day when I land? When is the best time to take melatonin/sleeping aids, etc.? Thanks in advance!
Attempt to sleep during flight, upon arrival treat it like a new day, stay up the whole day and go to bed the usual time that evening. Would probably stay away from any drugs for sleep, especially if not used to it.
@Enthusiast
I have to switch from days and nights a few times a year. This is the way to go. I do however find I can go to sleep quite early but not too early after a day of little sleep.
@Enthusiast
Absolutely this. Take only meds you usually take for sleep, sleep at normal hours. But even if you only sleep 4 hours or so, treat the new morning like a normal morning and new day. Don’t go to sleep until at least 8pm but 9pm is better.
@Enthusiast
This here. Did JFK-ICN-SIN last year and it worked like a champ. Didn’t do it SIN-LHR and paid for it mightily.
@Enthusiast
Yeeeep, just power through the day once you land and hit the sack at your usual time. No need for sleep meds, your body will adjust quicker this way.
Timeshifter app. Load in your flights and follow the advice as closely as you can. The plan usually starts with shifting your bed/wake times a few days before your trip. It will recommend when to sleep, wake up, use caffeine or melatonin, get light exposure. Even if I only follow it 75% of the way I find it really helps cut down on jet lag and get me adjusted quickly to my new location.
@Jules
This is what I used on my trip to Thailand and I did not experience any jet lag!
@Jules
This! It really is a game changer. I used to lose a whole week of my trip to jet lag, now I can fully adjust in a day.
@Jules
This. It’s amazing.
@Jules
I do this for work trips and my clients are always shocked that I’m not jet lagged day 1.
@Jules
I can’t say enough good things about this app. It’s truly a game changer when it comes to long haul flight/big time zone jumps.
@Jules
One of the only apps I’ve ever paid for and got good use out of. Well worth it and the first trial is free.
@Jules
+1 to this app! First plan is free.
@Jules
Does this work even if you can’t get any sleep on the plane?
Keegan said:
@Jules
Does this work even if you can’t get any sleep on the plane?
In my experience, yes. I am one of those people who can get a few hours of sleep at least on a plane, but sometimes it just isn’t happening. Especially on a long flight, sometimes I’ll sleep for a bit and then wake up and not be able to go back to sleep. If that happens I try to do something relaxing in keeping with the “sleep” advice like listen to some mellow music or watch a mindless movie. Or I will get out my laptop and work on something—amazing how quickly my brain will get tired and bored when the alternative is doing work.
I would suggest setting yourself up for success as much as possible— even if you don’t think you’ll sleep, still bring an eye mask, ear plugs, etc. and spend some time eyes closed just zoning out and see if it happens, but if it doesn’t don’t stress. Just think about it like rest time rather than mandatory sleep.
I don’t think I have ever 100% perfectly followed the plan and yet it still helps!
ETA: I think there are two purposes to sleeping on the plane. One is actual rest but the other is resetting your internal clock. If you start to believe it’s night time, even if you’re not sleeping, IMO it still counts for something.
As others have said, sleep on the plane. Even if you can’t, don’t let yourself sleep when it’s daytime in your destination. Go out in the sunshine and walk around and subsist on coffee. Make it until 8 pm or so, and then feel free to sleep. I usually bring melatonin and take it around 3 am when I inevitably wake up to keep sleeping until 6 or 7 am.
Just sharing some personal tips that helped me deal with jet lag:
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Start adapting to your destination’s timezone a few days before travel. Even small adjustments help - try sleeping/waking just 1-2 hours closer to your target schedule.
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Light exposure is key: Get morning sunlight at your destination. If heading east, avoid evening light. Going west? Seek evening light. Your body clock responds strongly to this.
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Sleep environment matters. Travel with a good eye mask and earplugs. Keep your room cool and dark. Try to avoid screens before bed (I know, easier said than done).
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Watch what you drink/eat. Stay hydrated, skip alcohol on the flight, and try to eat meals at local meal times once you arrive. A properly timed breakfast can work wonders.
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Move smart: Light exercise can help - morning workouts if you need to stay awake, afternoon if you need to sleep earlier. Just avoid intense workouts close to bedtime.
These aren’t revolutionary, but they’ve really helped me adjust faster. Hope they’re useful for someone else too!
Best to sleep during the flight.
Nash said:
Best to sleep during the flight.
And take magnesium glycinate when you get there. Eat on the timeline of where you are going.