The budget travel guide to managing time zone changes, because this affects the first 3-5 days of any long-distance trip.

The stakes: a badly managed jet lag makes your first 3 days in a new destination miserable and functionally wasted. A well-managed adjustment means you're functional from day 2. The difference is substantial on a limited-time budget trip.

The pre-departure strategy: begin shifting your sleep schedule 3-4 days before departure in the direction of the destination time zone. Go to bed 1-2 hours earlier or later each night depending on whether you're traveling east or west.

On the flight: set your watch to destination time as soon as you board. Sleep or stay awake according to what it is in the destination, not what it feels like. Melatonin (0.5-1mg) taken at destination bedtime helps initiate sleep at the right time.

First day at destination: stay awake until at least 9pm local time regardless of how you feel. Exposure to natural daylight in the morning powerfully resets the circadian rhythm. Don't nap for more than 20 minutes.

The budget connection: jet lag makes you more likely to make bad decisions (overpaying for food and accommodation out of desperation and confusion, booking wrong transport in a fog). A clear head on arrival is worth the effort of the jet lag management.