Jet lag, the traveler’s bane of existence, can throw off your entire trip. Especially when your 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 location. However, with a few practical strategies, you can minimize its effects and enjoy your vacation without losing precious days to fatigue and sleeplessness.

Top Tips for Beating Jet Lag

“Without any change in routine, the human body will adjust to approximately one hour of change in time per day,” says Dr. Eugene Delaune, MD, Travel Doctor and Senior Medical Consultant at Allianz Partners USA. “This means that without making some effort, it can take travelers over a week to fully adjust to a new time zone when flying across an ocean.”

Dr. Delaune suggests the following tips:

5 Tips To Get Over Jet Lag When Flying from east (aka from U.S. to Europe)

1. Start adjusting your sleep schedule several days prior to travel to more closely align with the sleep schedule you will have at your destination. Try to get up earlier and go to bed earlier each day for the week prior to travel. 

1. On the day of travel, assuming you are on an overnight flight, sleep as much as possible during the flight. 
2. Once you arrive, avoid the temptation to nap. It helps to take a shower, change clothes, and spend time in the light outside to convince the body that it is starting a new day. 
3. Even if you are tired the first night, a sleep aid such as Benadryl, melatonin or a benzodiazepine prescribed by a physician might be helpful to avoid waking up in the middle of the night.
4. If you do wake up during the night, you should stay in bed and remain inactive — try reading a book or meditating until you are able to fall back asleep or the sun rises.

Tips To Get Over Jet Lag When Flying west (aka from Europe to U.S.)

1. In addition to a gradual shift in sleep schedule in the days prior to travel (staying in bed later in the morning and staying up later at night), it is best to avoid sleep during the flight.
2. Because the body might want to wake up early despite being exhausted at bedtime, taking a sleep aid before falling asleep the first night will help you get a full night of sleep and adjust to the new time zone more quickly.

Additional tips from Dr. Delaune to combat jet lag:

• Avoid alcohol because it can cause dehydration and induces sleep which is not restful. 
• A dark environment during periods of sleep and a bright environment when awake will help reset the body’s internal/chemical clock.
• Avoid eating heavy foods on the plane.
• Wear compressions socks to keep blood circulating on long flights.