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Why jet lag happens
Your body clock only adjusts slowly – roughly one hour per day. Flying east (for example to Asia) is usually harder than flying west, because you have to sleep earlier than your body wants to.
Before the flight
- Start at home: in the three days before departure, go to bed about an hour earlier each day (flying east) or later (flying west).
- Start well rested: staying up all night before the flight doesn't shorten jet lag – it makes it worse.
- Pick your flight time: if you can, fly overnight when heading east and during the day when heading west.
On board
- Change your clock: set your phone and watch to destination time as soon as you board, and plan sleep and meals around it.
- Sleep when it's night at your destination: an eye mask, earplugs and a neck pillow help. If it's daytime there, stay awake and seek light.
- Drink: plenty of water, little alcohol and coffee – both disturb sleep.
After arrival
- Daylight is the strongest signal: spend as much time outdoors as you can on day one, especially in the morning.
- Short nap, not a long one: 20 to 30 minutes at most, or the first night gets hard.
- Meals on local time: even if you're not hungry – regular mealtimes help your body clock.
- Melatonin and sleeping pills: ask your doctor beforehand whether and how they suit you.
Useful on the go
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How Voynera helps
For long-haul trips Voynera creates a jet lag plan: when to go to bed earlier or later at home, when to sleep on the plane and when light helps at your destination – matched to your flight.
As of November 2026 · without guarantee