Jet lag hack that actually works (for China from the West)

Kurokun

I've done the US → China flight enough times to know what works and what's placebo.

What DOESN'T work:
• Melatonin (just makes me groggy)
• "Stay awake until bedtime" (impossible, you WILL nap)
• Alcohol on the plane (dehydrates you, makes it worse)

What DOES work:

1. Book a flight that lands in the evening.
If you land at 6 PM, you can power through until 10 PM and sleep. If you land at 10 AM, you're screwed.

2. No naps on arrival day.
Even 20 minutes resets the clock. Force yourself to stay up.

3. Get sunlight immediately.
Go for a walk as soon as you can. Sunlight tells your brain it's daytime.

4. Eat meals on local time, not body time.
Your stomach drives your circadian rhythm. Eat breakfast at 8 AM local even if it feels like midnight.

5. Hydrate aggressively on the flight.
Like, obnoxiously. More water than you think you need.

6. Earplugs + eye mask for hotel sleep.
Chinese cities are LOUD at night. Construction, traffic, people. Block it all out.

My record:
Adjusted in 2 days using this method. Without it? 5+ days of misery.

What's your jet lag secret?