Jet lag — is a real thing, a nuisance and a mood that can alter your happy travel plans. 
Jet lag — that groggy, off-kilter feeling after a long-haul flight — can throw off the first few days of any trip. When you’re traveling across multiple time zones, especially on routes like Los Angeles to Hong Kong (a 15-hour flight with a 15-hour time difference), your internal clock (circadian rhythm) struggles to keep up with the new local time. Fortunately, with the right strategies before, during, and after your flight, jet lag can be minimized — or even avoided entirely.
What Causes Jet Lag?
Jet lag occurs when your body’s internal clock is out of sync with the time zone you’ve entered. Your sleep-wake cycle, meal times, and body temperature are still aligned with your departure location — not your destination. The more time zones you cross, the more severe the disruption can be. Traveling eastward (like L.A. to Hong Kong) often leads to worse jet lag because it requires your body to advance its schedule, which is harder than delaying it.
Pre-Flight Preparation: Start Adjusting Early
1. Shift Your Schedule Gradually
Begin adjusting your sleep and meal times to match your destination’s time zone 2–3 days before departure. For eastward travel, this means:
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Going to bed 1–2 hours earlier each night
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Waking up earlier in the morning
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Eating meals based on your destination’s time
2. Hydrate Ahead of Time
Dehydration intensifies jet lag symptoms. Drink plenty of water in the days leading up to your flight. Avoid alcohol and caffeine 12–24 hours before flying, as both can interfere with sleep quality and hydration.
In-Flight Strategy: Think Like You’re Already There
3. Set Your Watch to Destination Time
As soon as you board, adjust all devices (watch, phone, tablet) to the local time at your destination. This mental shift helps you start aligning your behaviors — sleeping, eating, and activity — with your new time zone.
4. Sleep Smartly
Try to sleep during the time your destination will be night. For instance, on a flight from Los Angeles (departing 12:40 PM) to Hong Kong (arriving 6:40 PM next day), aim to sleep during the second half of the flight, so you land in the evening feeling refreshed.
Tips for better sleep on planes:
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Use a sleep mask, neck pillow, and noise-canceling headphones or earplugs
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Avoid blue light from screens before sleeping
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Consider melatonin supplements (0.5–3 mg) to help reset your body clock
5. Eat Light and Time Your Meals
Eat based on your destination’s schedule — even if it means skipping a meal. Heavy meals disrupt sleep and digestion during flight.
6. Stay Active
Stretch your legs, walk the aisle, or do seated stretches every few hours to improve circulation and reduce fatigue.
After Landing: Anchor Yourself in the New Time Zone
7. Get Natural Light
Sunlight is a powerful cue to reset your internal clock. Get outside in the morning if you arrive in the evening or the next day. This helps your body produce cortisol and suppress melatonin at the right times.
8. Stay Awake Until Local Bedtime
Even if you’re tired, resist the urge to nap when you arrive. Try to stay awake until at least 10 PM local time to help your body adjust quickly.
9. Use Melatonin (If Needed)
For the first few nights, a small dose of melatonin at your new bedtime may help your body shift faster — especially after eastbound travel.
Bonus Tips for Beating Jet Lag
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Avoid caffeine for 6–8 hours before bedtime at your destination
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Keep meals light and consistent
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Avoid alcohol on the first night — it disrupts REM sleep
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Create a bedtime ritual to signal your body it’s time to wind down
Lastly
Jet lag is a common but manageable side effect of long-distance travel. By planning ahead, adjusting your habits in-flight, and anchoring yourself in the local rhythm upon arrival, you can land refreshed and ready to explore — instead of battling exhaustion.
Whether you’re heading to Hong Kong, Paris, or Sydney, conquering jet lag ensures you make the most of your adventure from the moment you arrive.
