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Your Personalised Recovery Plan
The Science: Why Timing Your Light Matters
- Your body clock is anchored to light. Bright light seen after your core-temperature low point (roughly 2 hours before your normal wake time) pulls your clock earlier; light before that point pushes it later.
- Flying east means advancing your clock (going to bed earlier) — the harder direction. Flying west means delaying it, which most people find easier.
- Rule of thumb: recovery takes about 1 day per time zone going west, and nearer 1.5 days per zone going east — faster if you time light well.
- A low 0.5 mg dose of melatonin taken in the destination evening can help shift an eastward clock — it is as effective as larger doses. Check with a pharmacist or doctor first.
- Flying soon? Compare the best UK travel & Avios credit cards for lounge access and fast-track.
General wellbeing information, not medical advice. If you have a health condition, take regular medication, or are pregnant, speak to a doctor before using melatonin or changing your sleep routine.