Jet Lag for Business Travelers: Stay Sharp on Short Trips

If the trip is shorter than the time-zone difference times two, a full adjustment is usually not worth it. Treat the trip like a long night shift: anchor one solid sleep block per night and schedule meetings during overlap with home-clock alertness.

Anchor sleep, do not chase it

Eight uninterrupted hours at an awkward local time beat eleven scattered hours of dozing. Eye mask and earplugs are standard kit.

Pre-meeting playbook

Land at least 12 hours before the most important meeting. Daylight, walk, normal meal, single sleep block — in that order.

Caffeine as a tool

First dose 60–90 minutes after waking. Stop 8 hours before bedtime. One well-timed coffee beats four random ones.

The flight home

Sleep on the plane only if it matches home night. Plan a soft day after landing.