How to Avoid Jet Lag

Crossing time zones disrupts your body’s natural circadian rhythm (your 24-hour clock), causing you to experience symptoms of jet lag, including exhaustion, disturbed sleep patterns, headaches and indigestion. While jet lag may be an inevitable (annoyance) of traveling, there are some easy steps you can take to lessen the symptoms and start enjoying your trip.

Stay hydrated. Drink water. Avoid too much caffeine or alcohol, which can dehydrate you more.

Adjust to the destination time. During the flight, change your watch to the destination time, and eat and sleep according to that time.

Stay active. Before, during, and after the flight, get moving whenever you can. Doing some exercises or stretches before the flight will help you stay comfortable on the plane. During the flight, take short walks around the cabin regularly. When you arrive at your destination, stay active, especially on your first day.

Stay outside. When you arrive at your destination, spend as much time as you can outdoors. Your body will adjust to the time zone quicker through exposure to daylight. Avoid long naps during the day.

Eat light and healthy meals. This can help you avoid fatigue and indigestion during and after the flight.

Try natural sleep aids. Are you having trouble sleeping once you’ve arrived at your destination? Give yourself an hour or two before bed to unwind. Try reading a book, taking a warm bath, using melatonin, or dropping some lavender oil on your pillow.