You have arrived. Your body clock has not.

The local clock says it is dinnertime, but your body is expecting a completely different part of the day. Moving between time zones is not something you can solve by simply resetting your phone.

What jet lag means

The CDC Yellow Book describes jet lag as a temporary mismatch between the internal clock and local time after rapidly crossing time zones. It can affect sleep and daytime functioning. The appropriate approach depends, among other things, on the direction and length of the journey.

That is why you will not find a universal time to take melatonin or a precise light schedule here. An intervention at the wrong time may not help. If you travel frequently or have health concerns, an individual consultation before departure can be useful.

Make the first plan before leaving home

Our travel suggestion is to avoid beginning your stay with the most demanding task, if you have a choice. Allow time for arrival, food, accommodation and finding your bearings. A long journey has already used time and energy.

Look at transport from the airport too. If you expect to be very sleepy, do not automatically take on the driving. Arranging a lift is more useful than relying on coffee after landing.

Separate the calendar from expectations

For a work trip, you could explain your arrival time beforehand and agree on a reasonable start to the programme. On holiday, leave the first day less crowded. You do not have to prove that you made use of every hour you paid to be away.

Note what made rest difficult on your previous trip: late check-in, a noisy room or too many changes of location. These practical details can often be changed more easily than your biological clock.

Add to your itinerary: room for the transition. Jet lag is not a test of adaptability. If difficulties seriously affect your functioning or do not ease, seek professional advice rather than keep adding products and internet tricks.