How to handle jet lag on an Israel trip

Israel is 7 hours ahead of Eastern Time, 10 hours ahead of Pacific. Most US flights arrive mid-morning after an overnight flight — you've been awake for 20+ hours and your body thinks it's 3 AM. Here's how to power through.

On the plane: Set your watch to Israel time at takeoff. Sleep as much as possible during the flight — bring an eye mask, earplugs, and a neck pillow. Avoid alcohol (it dehydrates and disrupts sleep). Drink water constantly.

Day 1 in Israel: Do NOT nap. Stay active, stay outside in natural light. Most groups have a light touring day on arrival — Caesarea, Haifa, or a Mediterranean beach walk. The sunlight helps reset your circadian clock. Eat meals at local times. Go to bed at 8–9 PM.

Days 2–3: You'll likely wake at 4 AM. That's fine — use the time to journal, pray, or watch the sunrise. By day 3, most travelers are fully adjusted. The return trip is harder: melatonin and disciplined sleep timing for 3–4 days after landing will help.