As a seasoned traveler, you likely have experienced jet lag at one time or another.  But this temporary sleep disorder (which may occur any time you transition from one time zone to another) doesn’t have to ruin your vacation.  While you may not be able to eliminate jet lag completely, there are some ways to lessen its effects.  Following are a few simple tips to help you fight off any jet lag symptoms that you might face.

Before Your Flight

Fly into the day.

If possible, try to book a flight that lands in your destination in the daytime. Exposure to sunlight helps reset your body’s internal clock and jump start your energy levels after a long journey.

Adjust your daily routines ahead of time.

A few days before you depart for your trip, shift your mealtimes and sleep schedule by an hour each day to prepare for the time change. By gradually shifting your eating and sleeping habits to coincide with those at your destination, you’ll make it easier for your body to adjust to a new time zone.

Control your contact with light.

Light is the primary environmental cue telling your body’s internal clock when to sleep and when to wake. If you are traveling east, expose yourself to light early and avoid it in the late afternoon. If you are traveling west, expose yourself to light at dusk and the early part of the evening. You can do this the first day or two of your trip and you can even start doing this before you leave for your trip while adjusting your sleep schedule.

During Your Flight

Stay hydrated and avoid alcohol and caffeine.

Airplane air is notoriously drying, so be sure to drink plenty of water during your flight. Additionally, you’ll want to avoid alcohol and caffeine; both impede sleep quality, even if consumed hours before going to bed.

Bring sleep supplies.

Try to mimic your natural sleep environment as much as possible while on the plane. Earplugs or noise-cancelling headphones can block out the unfamiliar sounds of the airplane engines and other passengers, helping your body feel more at ease. If you sleep while listening to something (white noise, audiobooks, rain sounds, etc.), use headphones to listen to the same sound on the plane. Taking melatonin 1–2 hours prior to bedtime can help naturally encourage your body to fall asleep and using a sleep mask creates a dark environment while keeping your eyes closed. If you can, bring a blanket or pillow that you are used to sleeping with as well. All of these practices will help you drift off more easily.

Eat at proper times.

Eat at the same time as locals, especially when you land in your destination.  Even though your body may think it is 2:00 a.m., but it’s 7:00 a.m. local time, get off the plane and eat breakfast – even if you aren’t starving.  This will help your body and mind adjust to the time difference and keep you at a proper pace for the rest of the day.

Upon Arrival

Go outside and move around.

Upon arrival, spend as much time as possible outdoors. The sunlight will keep you awake and the exercise will make it easier to fall asleep later in the day. If you must nap when you arrive at your destination, nap two hours or less (wake up with the help of an alarm) and, afterwards, get some fresh air and do some light exercise, such as walking.

Stick to your nightly routine. 

Follow your nightly routine while traveling as it will prepare your mind for bed. We also recommend taking a warm bath to relax your muscles and drinking hot tea. Spraying some lavender oil on your pillow can help decreases anxiety and insomnia. And most of all, try to avoid screens such as TV, tablet, computer, or smartphone at least an hour before bedtime as the blue light keeps your mind awake.

Don’t let jet lag impact your vacation – follow the tips above to recover quickly and enjoy your vacation to the fullest.