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
- ๐ Shift your schedule 2-3 days early: Go to bed 1 hour earlier/later each day
- ๐ง Hydrate heavily: Dehydration makes jet lag worse
- ๐ Consider melatonin: 0.5-3 mg taken at destination bedtime helps reset
During the Flight
- โ Set your watch immediately to destination time at boarding
- ๐ด Eastbound (IndiaโEurope): Try to sleep on the plane
- โ๏ธ Westbound (IndiaโUSA): Stay awake as long as possible
- ๐ซ Avoid alcohol: It disrupts sleep quality at altitude
After Landing
- โ๏ธ Get sunlight: Natural light is the #1 jet lag cure โ walk outside immediately
- ๐ Light exercise: Even a 15-min walk resets your body clock
- ๐ซ Don't nap past 20 min: Power naps OK, long naps destroy your adjustment
- ๐ Recovery time: ~1 day per time zone crossed