Jet lag recovery

Your body clock adjusts by about an hour a day, a little faster going west. Here is how long your trip might take to settle, and how to speed it up.

Your details

5 hours east, staying 10 days

4 days

to adjust, roughly, at about 1.0 hours a day

Adjustment rate going east1.0 hours a day (west is easier)
Without shifting first5 days
Shifting your sleep before you go1 hour done, 4.0 hours left to adjust
Coming homeabout 4 days to readjust

On arrival, get outside in daylight, sleep only at local night time and go easy on caffeine and alcohol (NHS). The CDC suggests shifting your sleep an hour a day for 2 to 3 days before you fly. Melatonin is not recommended on the NHS for jet lag.

See your GP if changing your sleep habits has not helped, you have had trouble sleeping for months, or it is making it hard to cope. If you feel sleepy while driving, stop somewhere safe.

The working

5 hours east, 1 hour shifted before you go, 10 days away

Going east, the body clock adjusts by about 1 hour a day, so 5 hours would take 5 days. Shifting your sleep an hour earlier before you fly leaves 4 hours, so about 4 days. Coming home is a westward trip at about 1.5 hours a day, so 5 hours takes around 4 days.

Before, during and after

From the NHS and CDC

Before: move your bedtime and wake time an hour a day towards your destination for 2 or 3 days
On the plane: drink plenty of water, move about, and sleep if it is night time where you are going
After: switch to local time as soon as you can, go outside in daylight and set an alarm so you do not oversleep
Go easy on caffeine and alcohol, which can make jet lag worse

Short trips

Stay on home time

The NHS says for a short trip of 2 to 3 days you could keep your usual eating and sleeping times, so you do not have to change back again when you get home.

Read with care

What this cannot tell you

Predict how you will feelPeople adjust at different rates.
Plan your light exposure hour by hourFor long trips across many zones, the timing of light gets more complicated.
Recommend medicineMelatonin is not recommended on the NHS for jet lag; talk to a pharmacist or GP about sleep problems.

Questions

Common questions

How long does jet lag last?

Usually a few days. Roughly, the body clock shifts about 1 hour a day going east and 1.5 hours a day going west.

Is jet lag worse going east?

Usually, yes. Going east means going to sleep earlier than your body wants, which most people find harder.

Does melatonin help jet lag?

The NHS says melatonin tablets are not recommended on the NHS for jet lag because there is not enough evidence that they work.

Should I nap when I arrive?

The NHS advises sleeping only at night time once you arrive.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

When to see a GP about sleep

See your GP if changing your sleep habits has not helped, you have had trouble sleeping for months, or it is affecting your daily life and making it hard to cope. If you feel sleepy at the wheel, stop somewhere safe.