11 Jet Lag Prevention Tips That Actually Work

11. Post-arrival recovery: daylight, activity, and strict sleep timing

What you do after landing is crucial. Experts recommend avoiding long naps on day one because they delay adaptation to the local night. Instead, get sunlight exposure when appropriate for your direction of travel and take a moderate walk to increase alertness and body temperature. If you must nap, keep it under 20–30 minutes and early in the afternoon. Aim to eat meals at local mealtimes and keep your first local bedtime quiet and warm—consider a calming cup of ginger tea or a warm milk substitute to cue sleep. A warm shower can help you relax, but avoid screens right before bed. If you arrive in the morning, spend as much daylight outside as you can and resist the urge to sleep until the evening. For travelers with family routines, coordinate naps and mealtimes so children and adults align with local time together. This post-arrival discipline accelerates phase shifting and reduces the overall time you feel out of sync.