How to Deal with Eastbound Jet Lag (US → Europe, US → Asia)
Eastbound is the hard direction. Here's the protocol that actually works for most adults in 2026.
FlightyFlow Team·· 6 min read
Why eastbound is harder
You lose hours and the body clock has to advance, which is biologically harder than delaying. Recovery is roughly one day per time zone for most adults.
The protocol
- 3 days before: shift bedtime 30 min earlier each night.
- Day of: sunglasses on the morning of departure (cut light to push the clock).
- In flight: sleep on flight aligned with destination night.
- First morning: bright light immediately on landing.
- First evening: dim light, no caffeine, modest dinner, early bed.
Track your flight
Pin in FlightyFlow and use the predicted gate-arrival to time the first sunlight exposure.
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