Jet lag is a common issue for travelers who cross multiple time zones, causing fatigue, irritability, and difficulty sleeping. But with some expert tips and strategies, you can minimize these symptoms and make the most of your trip without feeling like a zombie.

One of the most important things to do to avoid jet lag is to adjust your sleep schedule before you even get on the plane. Start shifting your bedtime and wake-up time gradually a few days before your trip to align with the time zone of your destination. This will help your body adjust more smoothly to the new schedule and reduce the impact of jet lag.

During the flight, try to replicate the time zone of your destination as much as possible. This means trying to sleep when it’s nighttime at your destination and staying awake when it’s daytime. Some travelers find it helpful to use earplugs or a sleep mask to block out distractions and create a restful environment for sleeping on the plane.

Staying hydrated is also key in combating jet lag. Dehydration can make jet lag symptoms worse, so be sure to drink plenty of water throughout your flight and upon arrival at your destination. Avoiding alcohol and caffeine, which can disrupt your sleep patterns, is also recommended.

Once you arrive at your destination, try to get outside and expose yourself to natural sunlight as much as possible. This helps regulate your body’s internal clock and can help you adjust more quickly to the new time zone. Gentle exercise, such as a walk or yoga, can also help alleviate symptoms of jet lag by promoting relaxation and reducing stress.

Lastly, be patient with yourself. It takes time for your body to adjust to a new time zone, so don’t expect to feel completely normal right away. Give yourself a couple of days to acclimate and try to be flexible with your plans and expectations during this transition period.

By following these expert tips and strategies for dealing with time zone changes, you can minimize the impact of jet lag and enjoy your travels to the fullest. With a little preparation and mindfulness, you can make the most of your time in a new destination without feeling like you’ve been hit by a truck.