11 Jet Lag Prevention Tips That Actually Work

2. Choose flights and arrival times strategically

Flight timing affects jet lag more than most travelers expect. When possible, pick an itinerary that lets you arrive in daylight at your destination, because morning light speeds circadian adjustment west-to-east or east-to-west depending on direction. For many long-haul trips, an overnight flight that aligns roughly with the destination night helps you sleep on board and wake when it’s time locally. Airline crew often recommend window seats for uninterrupted leaning and easier sleep. Avoid arrivals in the very early morning if you know you’ll be tempted to nap for hours; long naps can blunt the adjustment process. If you have a business meeting the same day, prioritize evening arrival the day before instead of a morning touchdown that forces a day of forced alertness. Keep in mind allergy seasons or climate differences that might affect comfort on arrival; pack layers and a small travel blanket if you expect temperature swings in airports. Choosing the right flight is one small planning step that pays off by letting your first local day follow the new time naturally.