Jet lag, the bane of a traveler’s existence, can ruin your entire trip. Especially when crossing multiple time zones. Jet lag is caused by the disruption of your body’s internal clock, or circadian rhythm, as you adjust to a new place. However, with a few practical strategies, you can minimize its effects and enjoy your vacation without losing precious days to fatigue and insomnia.

Best Tips for Overcoming Jet Lag

“Without any change in routine, the human body will adjust to about an hour of time change per day,” says Dr. Eugene Delaune, MD, travel physician and senior medical consultant at Allianz Partners USA. “This means that without making some effort, travelers can take more than a week to fully adapt to a new time zone when crossing an ocean.”

Dr. Delaune suggests the following tips:

5 Tips for Overcoming Jet Lag When Traveling from the East (i.e. US to Europe)

1. Start adjusting your sleep schedule several days before traveling to better match the sleep schedule you will have at your destination. Try to get up earlier and go to bed earlier each day for the week before the trip.

1. On the day of travel, assuming you are taking an overnight flight, get as much sleep as possible during the flight.
2. Once you arrive, avoid the temptation to take a nap. It helps to take a shower, change clothes, and spend time in the outside light to convince the body that it is starting a new day.
3. Even if you’re tired the first night, a sleep aid such as Benadryl, melatonin, or a doctor-prescribed benzodiazepine may be helpful to avoid waking up in the middle of the night.
4. If you wake up during the night, you should stay in bed and remain inactive – try reading a book or meditating until you can go back to sleep or the sun comes up.

Tips for Overcoming Jet Lag When Flying West (i.e. Europe to the United States)

1. In addition to a gradual change in sleep schedule in the days before travel (staying in bed later in the morning and going to bed later in the evening), it is best to avoid sleeping during the flight.
2. Since the body may want to wake up early even if it is exhausted at bedtime, taking a sleeping pill before going to sleep the first night will help you get a full night’s sleep and adjust more quickly to the new time zone.

Additional tips from Dr. Delaune to combat jet lag:

• Avoid alcohol as it can cause dehydration and induce unrestful sleep.
• A dark environment during periods of sleep and a bright environment when you are awake will help reset the body’s internal/chemical clock.
• Avoid eating heavy foods on the plane.
• Wear compression socks to maintain blood circulation during long flights.