Chapter 04 — Travel, Food & Lifestyle

How do I beat jet lag?

Shift your sleep schedule by an hour a day in the days before you fly. On arrival, get sunlight in the morning, avoid naps over 30 minutes, and eat meals on local time even if you're not hungry. Low-dose melatonin (0.5–1 mg) at local bedtime helps for eastward flights; light exposure helps more than any pill.

Follow-up questions

Which direction is worse?

Eastward — your body finds it easier to stay up later than to fall asleep earlier. Expect ~1 day of recovery per time zone crossed eastbound, half that westbound.

Should I drink coffee on the plane?

Yes if you need to stay awake to align with destination time, no if it'll keep you up. Avoid alcohol — dehydration makes jet lag worse.

Does fasting before flights help?

Some evidence for a 12–16 hour fast then eating on local time at landing, but the data is mixed. Light helps more than food tricks.

Does melatonin help with jet lag?

Yes — 0.5 mg taken at local bedtime for the first 3–5 days is the best-studied use of melatonin.

What about long-haul flights?

Hydrate, walk every two hours, set your watch to destination time when you board, and try to sleep on a schedule that matches arrival, not departure.

Does the flight time matter?

Yes — arriving in daylight lets you use sunlight to reset. Night arrivals mean sleeping quickly on a rewound clock.

Do jet lag apps work?

Timeshifter and similar apps give sound light/dark/caffeine plans. Following them beats guessing.

What about long-haul flights and food?

Eat on the destination's schedule mid-flight. Skip alcohol; hydrate more than you think.

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