Travel guides / Health on the road
Health on the roadJet lag: how to beat it between South Asia and the US
Flying between Bangladesh or India and the US crosses 9 to 11 time zones. Your body clock needs days to catch up, but light, sleep and meals can speed it up.
General information only, not medical advice. Talk to a doctor or travel clinic about your own health before you travel.
Why it happens
Your body clock follows a rough 24-hour rhythm set mainly by daylight. After a long flight it is still on home time, so you feel sleepy, hungry or wide awake at the wrong hours. Symptoms usually last a few days; the more time zones you cross, the longer it takes.
East is harder than west
Flying east (US to South Asia) means going to bed earlier than your body wants, which most people find harder than staying up later after flying west.
Before you fly
- Shift your bedtime an hour a day for a few days toward your destination's time. Our jet lag tool makes a plan for you.
- Get a good night's sleep before the flight.
On the plane
- Set your watch to destination time and sleep when it is night there.
- Drink water. Go easy on alcohol and caffeine, which make sleep worse.
- Get up and walk around when you can.
After you land
- Get outside in daylight, especially in the morning after flying east and in the afternoon after flying west.
- Eat meals at local times.
- If you nap, keep it short, under about 30 minutes.
Sleep aids
Some people use melatonin or sleep medicines. Ask a doctor first, especially if you take other medicines.
Handy tools
Keep reading
- Travel vaccines: what to know before you go
- Traveling with medicines: what to pack and what to check
- REAL ID: do you need one to fly in the US?
Sources
Rules, fees and processing times change. Check the official sources above before you travel. Last checked October 2026.