Jet Lag Sleeping Schedule
 

I am flying to Tokyo on the nighttime AA flight next week and intend to get at least 6-8 hours of sleep on board (taking an Ambien). I'm trying to figure out if it makes sense to book a hotel for my first night. Does it make sense to attempt to get another night's rest so soon? Instead, might it make sense to just stay up the entire first night?

Please let me know your thoughts.

It depends on how long you will be in Japan and for what purpose. For my visits, I have found it actually makes more sense to stay awake through most of the flight, just cat-napping. I then arrive somewhat tired and go to bed at a normal time for Japan, getting up the next morning as usual. If you want to use Ambien, do it that first night in Japan. Doing that, you cut down on the time that you feel like falling asleep in the middle of the day. My first visit years ago, I tried it the other way, finding myself almost uncontrollably napping in the middle of the afternoon and not sleeping well at night. Doing that, I take days to get over it. Works better for me to get it over with right away on the plane and that first, miserable night.

I've travelled between the US and Japan more times than I want to know, but probably not as many times as many others on this forum. Jet lag can vary. Regardless of strategy, sometimes I feel great, other times ... The most consistent good results for me are when I immediately get onto the destination schedule of eating and sleeping. In addition, I force myself to get some sunshine on my face and in my eyes, especially in the morning.

There is wisdom in many paths...

- Often the theory is to not sleep on the flight, to essentially be awake, land and stay up no matter what until natural night and then sleep.
- But generally I sleep on the plane no matter what (sleeping pills) and then take more of them when I need to sleep that first night (midnight local Tokyo time).

I find the second option to be best, it makes the flight go by quicker and ultimately gets me on Tokyo time faster. I've lately dialed down the Ambien (it did strange things.. read: unexplained scars and burns, yeah, don't get me started) and so I've opted for over the counter sleeping aids and melatonin.

Anyhow, despite your drug of choice, I'd recommend you NOT stay up all night and try to get on local time ASAP if you are staying for 3 days or longer. If it's a short stay, screw it, just stay up all night every night and sleep in the day.

I find that I suffer the least if:
- I drink lots of water before, during, and after the flight.
- I'm well rested before flying
- I eat as little as possible during the flight
- I force myself to stay awake until a normal bedtime on arrival
- I get outside in the sun
- I eat lightly at breakfast and lunch time on the day after I arrive

It's rare that I manage to stick to that regime, but when I do, it seems to serve me better than over-the-counter medications, attempts to fatigue myself into a good night's sleep or other tricks.

The question is vague, but I assume it's one of these flights into Haneda that land around 10-11 pm.

In that case you should stay up during the flight (or most of it or try to sleep during the beginning) and then go to bed when you arrive and take a melatonin if you wake up too early. Ambien for adjusting sleep patterns is like using a howitzer to kill a mosquito.

I fly UA so land at NRT at 4-5 pmish, so then the struggle is to stay awake. It's obviously easier from the west coast.

I frequently travel LAX to NRT, leaving late morning and arriving in NRT 5:30 ish. I awake at a normal time (7 AM or so) in LA and then stay awake through the entire flight for the most part, maybe a short nap after dinner, but just spend my time reading and watching movies.

Upon arriving in Tokyo, get to hotel, have some dinner, and stay up until a normal bedtime locally. This makes for a very long day, but by that point I am so tired that I have a good nights sleep and my body clock is reset for the rest of the trip.