Jet lag typically takes about one day to adjust for each time zone crossed, but the exact recovery time varies by person and trip details. Key points to help manage and potentially shorten recovery time:

• Light exposure: Get morning sunlight in the new time zone to reset your internal clock.
• Sleep alignment: Try to sleep and wake according to the destination’s schedule as soon as possible.
• Hydration and meals: Stay hydrated and eat light, balanced meals to support your body’s adjustment.
• Exercise: Light physical activity can help reduce fatigue and improve sleep quality.
• Caffeine timing: Limit caffeine in the latter part of the day in the destination time zone to avoid sleep disruption.
• Melatonin: Some travelers find low-dose melatonin helpful for nudging sleep timing, but consult a clinician before use.

If you’ve crossed many time zones or are traveling eastward, you may notice a slower adjustment. Persistent or severe jet lag symptoms lasting more than a week, or affecting daily function, warrant a check-in with a healthcare provider. If you share how many time zones you crossed and your direction of travel, I can tailor a step-by-step plan for your specific trip.