Jet lag can sneak up on even the most seasoned travelers. Crossing time zones disrupts your internal clock (your circadian rhythm), leaving you groggy, irritable, or wide awake at 3 a.m. But jet lag doesn’t have to hijack your first few days abroad. With a bit of planning and a few smart habits, you can minimize its effects and hit the ground running.
1. Start Adjusting Before You Fly
Begin shifting your schedule a few days before departure:
- If you’re flying east, go to bed and wake up earlier.
- If you’re flying west, go to bed and wake up later.
This gradual adjustment helps your body transition more smoothly to your destination’s time zone.
2. Sleep on the Plane (Strategically)
If your destination is ahead of your current time zone, try to sleep on the flight. Bring an eye mask, neck pillow, and noise-canceling headphones to help block distractions.
However, if it’s still daytime at your destination when you arrive, avoid sleeping too much on the plane—or you might find yourself wide awake at bedtime.
3. Sync With Local Time Immediately
Once you land:
- Eat meals at local times
- Stay awake until local bedtime (no naps!)
- Get outside in natural daylight — it’s one of the most powerful tools to reset your internal clock
Even if you’re tired, aligning with local time quickly speeds up recovery.
4. Stay Hydrated and Avoid Alcohol
Dehydration worsens jet lag. Drink water regularly during and after your flight. Try to avoid alcohol and caffeine—both can interfere with sleep and make it harder to adjust.
5. Use Melatonin Wisely
Melatonin is a natural hormone that helps regulate your sleep-wake cycle. Taking a low dose (0.5–3 mg) about an hour before your intended bedtime can help you fall asleep at the right time in your new time zone.
Tip: It’s most effective when used short-term and under the guidance of a doctor if you have health conditions or take medications.
6. Move Your Body
Light exercise like walking, stretching, or yoga helps wake up your body and improve circulation after long flights. Avoid intense workouts right before bed, as they might interfere with sleep.
7. Be Kind to Yourself
Jet lag affects everyone differently, and some time zones are harder to adjust to than others. Allow yourself a day or two to recover. If you’re traveling for b
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