How to Avoid Jet Lag Flying West: Tips for a Seamless Transition

Flying west might seem easier than flying east, but jet lag can still throw you off your game. When you travel west, you’re “gaining” hours, which means your body must stay awake longer to adjust to a later time zone. The good news? Westward travel tends to disrupt your rhythm less because it’s more natural to delay sleep than to force it early. Here’s your ultimate guide on how to avoid jet lag flying west.

Why Jet Lag Happens When Flying West

Jet lag occurs because your body’s internal clock (circadian rhythm) is out of sync with your destination’s time. When you fly west, your day gets extended, making you feel tired earlier than local bedtime. The key to avoiding jet lag is teaching your body to stay awake longer and gradually shifting your internal clock.

1. Adjust Your Schedule Gradually

Start shifting your daily routine a few days before departure:

Go to bed later by 30–60 minutes each night to prepare for the later time zone.
Wake up later to mimic your destination’s schedule.

💡 Pro Tip: Use your destination’s time as a reference point and adjust in small increments to avoid feeling rushed.

2. Stay Awake on the Plane

On westbound flights, staying awake is often the best approach to syncing with your destination.

Afternoon flights: Stay awake during the flight, but allow yourself a short nap if you’re exhausted.
Evening flights: Avoid sleeping until it’s closer to bedtime at your destination.

💡 Bonus Tip: Keep yourself entertained with movies, books, or work to avoid dozing off too early.

3. Use Natural Light to Reset

Light exposure is a game-changer when flying west.

Morning arrival: Spend time in the sunlight to signal to your body that it’s daytime.
Afternoon arrival: Gradually expose yourself to light to push back your sleep cycle.

💡 Travel Hack: Plan outdoor activities for your arrival day to stay energized and soak up natural light.

4. Strategically Time Your Meals

Your body’s internal clock is tied not only to sleep but also to when you eat.

Eat light meals during your flight to avoid feeling bloated or sluggish.
Adjust meal times to match your destination as soon as you land.

💡 Pro Tip: Read our full article regarding the nutrition:

Best Foods to Combat Jet Lag: What to Eat (and Avoid) When Traveling Across Time Zones.

5. Stay Hydrated

Dehydration can amplify the effects of jet lag.

Drink plenty of water throughout your flight and after you land.
Avoid alcohol and caffeine, especially in the hours before you plan to sleep.

💡 Quick Tip: Bring a refillable water bottle and keep sipping regularly.

6. Keep Naps Short (or Skip Them)

If you arrive during the day and feel the urge to nap, limit it to 20–30 minutes.

Short naps can refresh you without interfering with nighttime sleep.
Avoid naps altogether if you can power through until local bedtime.

7. Use Melatonin for Nighttime Adjustment

Melatonin can help signal to your body that it’s time to sleep.

Take a small dose (1–3 mg) about an hour before your intended bedtime.
Avoid using melatonin during the day, as it can make you drowsy at the wrong time.

💡 Reminder: Consult your doctor before using supplements, especially if you’re on medication.

8. Stay Active After Arrival

Physical activity is a natural energizer.

Take a walk or jog: This helps you shake off stiffness from the flight and reset your body clock.
Explore your surroundings: Sightseeing is a fun way to keep yourself moving and awake.

9. Wind Down Naturally

When it’s finally time to sleep, create a calming routine to help you adjust.

Dim the lights and avoid screens an hour before bed.
Consider sipping on herbal teas like chamomile or valerian root for relaxation.

10. Be Patient

Even with the best strategies, adjusting to a new time zone takes time.

Expect to feel slightly off for the first day or two.
Stick to your new schedule, and your body will gradually adapt.

Final Thoughts on Westward Jet Lag

Flying west is less of a struggle for most people, but jet lag can still sneak in if you’re not prepared. By adjusting your schedule early, using light exposure strategically, staying hydrated, and keeping naps in check, you’ll set yourself up for a smooth transition.

Traveling west? Use these tips to make jet lag a thing of the past—and enjoy every moment of your journey!

Loved these tips? Share them with your fellow travelers and help everyone stay jet lag-free!