How to Overcome Jet Lag: A Traveler’s Guide

Beat Jet Lag and Enjoy Your Trip from Day One

Don’t let jet lag ruin the first few days of your vacation. With a little preparation, you can minimize its effects and make the most of your time abroad. Here’s how.
 

1. Adjust Your Schedule Before You Leave
   A few days before your trip, start gradually shifting your sleep and meal times to be closer to the time zone of your destination. This will give your body a head start on adjusting.
    
2. Stay Hydrated, Avoid Alcohol
   Dehydration can worsen the symptoms of jet lag. Drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine, as they can disrupt your sleep patterns and dehydrate you further.
    
3. Time Your Sleep on the Plane
   If you’re arriving at your destination in the morning, try to get some sleep on the plane. Use a travel pillow, eye mask, and earplugs to create a comfortable sleeping environment. If you arrive in the evening, try to stay awake.
    
4. Get Exposure to Sunlight
   Sunlight is a powerful tool for resetting your internal clock (circadian rhythm). As soon as you arrive, spend some time outdoors in the natural daylight to help your body adjust to the new time zone.
    
5. Stay Active, But Don’t Overdo It
   Even a short walk or some light exercise can help you feel more awake and energized. However, avoid strenuous activity close to bedtime, as it can make it harder to fall asleep.
    

The Golden Rule: As soon as you arrive, try to adapt to the local schedule. Eat your meals at local times and try to stay awake until a reasonable bedtime.