Resist the nap trap
A long nap on arrival feels irresistible and almost always backfires, pushing your adjustment back by a full day. A short nap under 30 minutes, taken early in the local afternoon, is far less likely to derail the night ahead.
Outdoor light beats any gadget
Spending time outside in daylight on arrival day — even an unglamorous walk near the hotel — does more to reset your internal clock than any amount of indoor rest.
Eat on the new schedule, not the old one
Shifting meals to local times immediately, even when your appetite disagrees, reinforces the new day-night pattern your body needs to adopt and speeds up the whole adjustment.
Questions people ask
How long does jet lag usually last?
A rough rule of thumb is about one day of adjustment per time zone crossed, though this varies a lot by individual and by direction of travel.
Does exercise on arrival day help or hurt?
Light activity, especially outdoors, generally helps; intense exercise on little sleep can backfire and should wait a day.