India to USA = 9.5-13 hours time shift. India to Europe = 3.5-5.5 hours. Jet lag makes your body feel like it's 3 AM when it's noon. Here's how to fight it.
Before the Flight
- 🕐 Shift your schedule 2-3 days early: Go to bed 1 hour earlier/later each day
- 💧 Hydrate heavily: Dehydration makes jet lag worse
- 💊 Consider melatonin: 0.5-3 mg taken at destination bedtime helps reset
During the Flight
- ⌚ Set your watch immediately to destination time at boarding
- 😴 Eastbound (India→Europe): Try to sleep on the plane
- ☀️ Westbound (India→USA): Stay awake as long as possible
- 🚫 Avoid alcohol: It disrupts sleep quality at altitude
After Landing
- ☀️ Get sunlight: Natural light is the #1 jet lag cure — walk outside immediately
- 🏃 Light exercise: Even a 15-min walk resets your body clock
- 🚫 Don't nap past 20 min: Power naps OK, long naps destroy your adjustment
- 📊 Recovery time: ~1 day per time zone crossed