Travel Time Zone Tips & Jet Lag Guide

🌅 Light Exposure

Your brain uses light to regulate your internal clock. Sudden changes in light patterns confuse your circadian rhythm.

⏰ Timing Disruption

Your body expects meals, sleep, and activity at specific times. Time zone changes disrupt these patterns.

🧬 Hormone Production

Melatonin (sleep hormone) and cortisol (wake hormone) are produced based on your internal clock.

🌅 Eastward Travel (Harder)

Flying east requires advancing your body clock, which is more difficult than delaying it.

• Body naturally has 25-hour rhythm
• Shortening days feels unnatural
• Takes longer to adjust
• Example: US → Europe, US → Asia

🌅 Westward Travel (Easier)

Flying west requires delaying your body clock, which aligns with natural tendencies.

• Lengthening days feels more natural
• Faster adjustment period
• Less severe symptoms
• Example: Europe → US, Asia → US

For Eastward Travel

• Go to bed 30-60 minutes earlier each night
• Wake up earlier using bright light
• Eat breakfast earlier
• Avoid late-evening light exposure

For Westward Travel

• Stay up 30-60 minutes later each night
• Sleep in later when possible
• Delay meal times
• Get bright light in the evening

Essential Apps

• TimeZone Converter: Our time converter (bookmark this page!)
• World Clock Pro: Multiple time zone display
• Jet Lag Rooster: Personalized light schedule
• Sleep Cycle: Smart alarm based on sleep phases

Phone Setup

• Add destination city to world clock
• Set automatic time zone detection
• Download offline maps
• Set up international phone plan

🌙 Night Flights East

Example: 10 PM EST → 7 AM GMT (overnight flight)

• Try to sleep on the plane (it's night at destination)
• Use eye mask, earplugs, neck pillow
• Avoid screens 1 hour before intended sleep
• Consider natural sleep aids if needed

🌅 Day Flights West

Example: 2 PM GMT → 5 PM EST (afternoon flight)

• Stay awake during flight (it's day at destination)
• Keep window shade open for natural light
• Watch movies, read, work
• Arrive refreshed for evening activities

✅ Do This

• Drink water regularly (8oz per hour)
• Eat meals according to destination time
• Choose light, healthy options
• Bring healthy snacks
• Consider intermittent fasting to reset

❌ Avoid This

• Excessive alcohol (dehydrates & disrupts sleep)
• Too much caffeine (interferes with destination sleep)
• Heavy, fatty meals
• Overeating
• Eating at departure time zone schedule

🌅 Morning Light (Eastward Travel)

• Get bright light immediately upon waking
• Spend 30+ minutes outdoors in morning
• Use a light therapy box if needed
• Avoid bright lights 2 hours before intended bedtime

🌇 Evening Light (Westward Travel)

• Seek bright light in the evening
• Stay outdoors until sunset
• Use bright indoor lighting at night
• Gradually shift light exposure later

🌅 Breakfast

Eat within 1 hour of local wake time. Include protein and complex carbs.

🌞 Lunch

Light, healthy meal at local lunch time. Avoid heavy foods that cause fatigue.

🌙 Dinner

Eat 3+ hours before intended bedtime. Avoid large meals close to sleep.

📅 Pre-Trip Planning

• Schedule important meetings for day 2-3 of trip
• Avoid early morning meetings on arrival day
• Block time for adjustment in calendar
• Prepare materials in advance
• Brief colleagues on your adjustment schedule

⚡ Energy Management

• Schedule high-stakes meetings when you'll be most alert
• Build in rest breaks between meetings
• Keep healthy snacks and water handy
• Practice presentation in hotel room
• Have backup plans for low-energy moments

🏨 Hotel Strategies

• Request rooms away from elevators/noise
• Pack blackout sleep mask and earplugs
• Use hotel gym to help with adjustment
• Maintain consistent room temperature
• Keep room dark during intended sleep hours

🏠 Re-entry Planning

• Don't schedule important meetings immediately
• Allow 1-2 days for readjustment
• Return to normal meal and sleep schedule
• Get local sunlight exposure

💼 Work Re-integration

• Ease back into full schedule gradually
• Catch up on time-sensitive items first
• Schedule follow-up calls during optimal hours
• Share trip outcomes while fresh