Health & Wellness

Jet Lag — How to Beat It Flying From India

Updated June 25, 2026 | 5 min read

Flying India to USA? That's a 10-13 hour time difference. Your body thinks it's midnight when it's noon. Here's how to minimize the misery.

Jet Lag by Destination

From India To	Time Diff	Recovery	Severity
UK/Europe	-4.5 to -5.5 hrs	2-3 days	Moderate
USA East Coast	-10.5 hrs	4-6 days	Severe
USA West Coast	-13.5 hrs	5-7 days	Severe
SE Asia/Dubai	-1.5 to +2.5 hrs	0-1 day	Minimal
Australia	+4.5 to +5.5 hrs	2-4 days	Moderate

🕐 Shift sleep 3 days before: 1 hour/day toward destination timezone
💊 Melatonin: 3mg at destination bedtime — start the day you arrive
☀️ Sunlight exposure: Get bright light at destination morning — resets body clock
💧 Hydrate aggressively: Dehydration worsens jet lag symptoms
🏃 Exercise on arrival: Light walk or jog helps reset circadian rhythm
☕ Strategic caffeine: Coffee only in destination morning — never after 2 PM
😴 Don't nap >20 min: Power nap OK, longer naps make adjustment worse