Jet lag is commonly associated with international plane travel, but it can arise on any flight that goes east or west across three or more time zones. Jet lag frequently causes sleep disruptions, which can throw your body’s internal clock out of sync with the day-night cycle at your destination.

Knowing how to prevent and recover from jet lag can help you maintain your sleep schedule and overall wellness during your travels, so you can make the most of your trip.

Many of these tips also cut down on travel fatigue or the dehydration and exhaustion that can occur during long trips.

• Get solid sleep before your trip: Try to start off by getting plenty of uninterrupted sleep in the nights leading up to your flight. Prioritize sleep so you can be at your best when you arrive.

• Bring helpful accessories: A sleep mask, earplugs, and comfortable clothes for sleep are examples of items that can decrease disruptions when sleeping in a new place.

• Avoid unnecessary stress: Being anxious can impede quality sleep and exacerbate symptoms of jet lag.

• Don’t over-schedule your first days: Anticipate some degree of jetlag symptoms and don’t overbook your first days at your destination. Budget enough time for sleep and keep buffers in your schedule in case you aren’t feeling well.

• Limit alcohol: Alcohol reduces the overall quality of your sleep. Therefore it’s best to cut out or limit alcohol both in-flight and after arriving.

• Don’t overdo caffeine: Caffeine can give boost alertness in the short-term, but use it in moderation. Too much caffeine can leave you jittery and may linger in your system, making it difficult to fall asleep.

• Stay hydrated: Airplane cabins can induce dehydration Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , so make sure to sip water before, during, and after the flight.

• Eat healthily: Stomach problems often arise from jet lag and extended plane travel, so opt for lighter meals Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source made up mostly of fruits and vegetables to prevent gastrointestinal disturbances.

• Stretch on the plane: It’s important to stand up and move a few times to prevent muscle stiffness and reduce the risk of blood clots.

• Exercise: Exercise has beneficial effects on the mind and body, so make time to be physically active at your destination. While research is inconclusive, properly timed exercise may also help align your circadian rhythm.

There’s no single remedy for jet lag and generic advice does not work. Instead, quickly overcoming jet lag typically requires a plan that involves appropriately-timed light exposure and melatonin :

• Light, especially natural light, has the biggest influence on circadian rhythm. Light from the sun, even on a cloudy day, is a critical signal interpreted by the brain to regulate our internal clock.

  Exposure to natural light at your destination speeds up the process of acclimating to the new time zone; however, you may not want to immediately rush outside. Depending on how far you’ve traveled and the time you land, it may be better to avoid light when you first arrive and then have extended light exposure earlier the next day.

  Man-made light, including electronic devices, also affects circadian rhythm. For this reason, try to avoid electric light during planned periods of darkness and sleep.

• The hormone melatonin is naturally made by the body and is the biochemical signal of darkness. Melatonin production usually starts at night two to three hours before your normal bedtime. Two key functions of melatonin are helping sleep initiation and regulating your circadian rhythm.

  When your circadian rhythm is disrupted by jet lag, the timing of melatonin production can be thrown off. A number of studies have found that taking low-dose (1-3mg) melatonin supplements Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source at the right time may help realign your internal clock. Like light, melatonin can shift the clock either earlier or later and so timing is crucial.

  Most people can take melatonin without significant side effects, but in some people, it can cause grogginess or stomach problems and may have interactions with other medications. Some people should not take melatonin, so make sure to check the safety advice or ask your doctor. Do not take melatonin for the first time on the plane in case of unexpected reactions. As with any drug or supplement, it’s best to consult with your doctor before taking melatonin.

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