Adjust your sleep schedule

Start adjusting your sleep routine a few days before your trip, gradually shifting bedtime and wake-up time to match your destination's time zone. This helps your body adapt smoothly to the new schedule.

Stay hydrated

Airplane cabins have low humidity levels, which can lead to dehydration and exacerbate the symptoms of jet lag. Drink plenty of water before, during, and after your flight to stay hydrated and help your body adjust to the new time zone.

Get some sun

Exposure to natural sunlight helps regulate your body's internal clock, so spend some time outdoors upon arrival at your destination. Even a short walk or sitting by a window can help reset your circadian rhythms and reduce jet lag.

• Spend time outdoors upon arrival.
• Seek natural sunlight exposure.
• Take short walks or sit by a window.
• Engage in outdoor activities.

Upon arrival at your destination, spend time outdoors in natural sunlight. Exposure to sunlight helps regulate your body's internal clock, signaling to your brain that it's time to be awake. Even a short walk or sitting by a window can help reset your circadian rhythms and reduce the effects of jet lag.

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Avoid caffeine and alcohol

While it may be tempting to indulge in a cup of coffee or a glass of wine to help you relax during your flight, both caffeine and alcohol can disrupt your sleep patterns and worsen jet lag symptoms. Here is a list of products that will replace it:

1. Water: Stay hydrated with plenty of water throughout your flight.‍
2. Herbal tea: Choose calming varieties like chamomile or peppermint to promote relaxation.‍
3. Green tea: Provides a gentle energy boost without the jitters of caffeine.‍
4. Fruit-infused water: Adds flavour and hydration without added sugar or caffeine.‍
5. Coconut water: Refreshing and hydrating, with electrolytes to combat dehydration.

Take short naps

If you're feeling particularly tired upon arrival, a short nap can help boost your energy levels without throwing off your sleep schedule. Aim for no more than 20-30 minutes to avoid grogginess.

Consider melatonin

Some travelers find that taking a small dose of melatonin can help regulate their sleep patterns and reduce jet lag symptoms. Talk to your doctor before using melatonin, especially if you have any underlying health conditions or are taking other medications.