Direct answer
Plan east-bound trips by going to bed earlier the week before; plan west-bound trips by staying up later. Expect one day of recovery per time zone crossed beyond three.
Jet lag considerations
Symptoms peak 2–3 days after arrival and resolve at roughly one day per zone crossed beyond three. East is harder than west because shortening a day is harder than extending one.
- Shift your sleep schedule 30 minutes per day starting 3–5 days before departure.
- Get sunlight in the destination morning to anchor your circadian clock.
- Limit alcohol and caffeine on travel day.
- Plan a light first day at the destination — no high-stakes meetings.
Itinerary planning
Build itineraries around arrival time, not departure time. A red-eye that lands at 07:00 local sounds productive but usually steals a working day to recover.
- For trips ≥6 zones, add a buffer day before any major commitment.
- Schedule the first meeting after 14:00 local on arrival day.
- Pre-book ground transport so a delay does not cascade into the first meeting.
International coordination
Coordinate with colleagues, family, and counterparties while you are mid-flight or jet-lagged.
- Set an out-of-office that lists your destination zone and reachable hours.
- Pin a shared 'while I'm traveling' note with your itinerary.
- Pre-schedule key check-ins for known-awake hours.
Destination examples
Three common trips and how to plan them.
- New York → London (5h east): expect 2 days of recovery; arrive Saturday for Monday meetings.
- San Francisco → Tokyo (16/17h, effectively 7h east): expect 4–5 days of recovery; arrive Friday or earlier.
- London → Dubai (4h east): one-day adjustment; same-day meetings feasible after a nap.
Frequently asked questions
How long does jet lag last?
Roughly one day per time zone crossed beyond three, with east-bound trips taking longer than west-bound.
Should I sleep on a long-haul flight?
If you land in the destination morning, sleep on the flight. If you land at night, stay awake to anchor to local time.
How do I plan meetings during a multi-city trip?
Schedule meetings in each destination's local hours, not your home hours. Use a calendar that displays the destination zone as primary while you are there.