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Practical guide

How to prepare for jet lag before a flight

A few small shifts before you fly make your first days easier.

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Check the calendar before the clock

Read each departure and arrival date from your booking. Look for next-day or later arrival markers. Confirm the airport, not just the city: metropolitan areas can have several airports, and a connection may involve an airport change. Keep all times in the local time zone shown by the booking.

Plan from your normal sleep

Use the bedtime and wake time you usually follow, rather than the schedule you wish you had. Review the planner before the trip so you can see whether preparation actions fit around work and family commitments. Do not cut a night short simply to force a guessed adjustment.

Prepare the practical details

Have your booking available when entering flights. Think about the periods when rest is realistically possible, including airport transfers and hotel access. Export the plan if you want a separate reference, and open it before you leave while a connection is available.

Keep room for the journey to change

A delay, missed connection or poor night can change what is practical. Review the itinerary after a booking change and use the planner’s update controls when needed. Generating or recalculating needs an internet connection; keep your saved details available while arranging the next step.

Put it into practice

A plan for the journey you’re taking.

Add your flight dates and usual sleep times. Review your personal guidance before you leave.

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Sources & context

General jet lag background: CDC Yellow Book: Jet Lag Disorder. Clock rules: IANA Time Zone Database.

Original JetLagWise illustration