Why It Happens
Your body clock is set to Dhaka time. Cross several time zones quickly and it lags behind the new local time, leaving you wide awake at 3 a.m. and exhausted at noon. Flying east (towards Europe or further) is usually harder to adjust to than flying west.
Before You Fly
For two or three days before an eastward trip, go to bed and wake an hour earlier each day; do the opposite before a westward trip. Start the journey rested — an all-nighter of packing makes the first days abroad far worse.
On the Plane
- Set your watch to the destination time as you board and eat and sleep by that clock
- Drink water regularly; go easy on caffeine and skip alcohol
- Walk the aisle every couple of hours and do ankle circles in your seat
- Use an eye mask and earplugs to protect any sleep window
After You Land
Get outside into daylight as soon as you can — morning light after an eastward flight, afternoon light after a westward one, helps reset the clock fastest. Stay awake until a local bedtime of at least 9 p.m., and if you must nap, keep it under 30 minutes.
How Long It Lasts
A rough rule is one day of adjustment per time zone crossed, faster with good light discipline. Plan a light first day rather than a dawn tour, and we will build your itinerary so the demanding days fall after you have adjusted.