5 Ways to Fight Jet Lag Before it Starts

Synchronize Your Internal Clock

Starting a few days before your trip, try to adapt to the local time of your destination. This may mean you'll need to wake up or go to bed earlier or later. Likewise, resist the temptation to take a nap once you arrive—no matter how exhausted you are. Go to bed at a normal time for your location, and try to rise at a normal time as well. If you'll be arriving at your destination in the morning, try to get some sleep on the plane so you're not staying up for days on end. This may mean passing on the in-flight meal, because digesting airplane food can keep you awake.

Try Nutritional Remedies

The nutritional supplement melatonin has been shown to help reduce jet lag. It can make some people drowsy, however, so be sure to take it before bedtime. Additionally, many over-the-counter jet lag "cures," such as No-Jet-Lag, contain herbs like wild oats, linden, and ginkgo; these have not been scientifically proven to be effective, but many travelers swear by them nonetheless.

Be sure to try any over-the-counter medicines at home before your trip—you don't want to find out you're allergic to any ingredients while you're trapped on the airplane. Likewise, melatonin can cause nightmares in some people—also not fun at 30,000 feet. Always consult your doctor before trying any remedies, as some herbs can interact with prescription medications.

Hydrate

Flying, especially long flights, can lead to dehydration. Dehydration has been shown to amplify some of the symptoms of jet lag, making you feel even worse. Drink lots of water on board and after you land, and avoid alcohol and coffee in-flight, tempting though they may be.

Embrace (or Avoid) The Light

Your body takes its cues from light on when to sleep and when to be awake. Use this to manipulate your internal clock. "If you are traveling east, you must expose yourself to light early, advancing your body clock so that it will be in sync with the new time zone," advises Dr. Smith L. Johnston, chief of the fatigue-management team at NASA. "Conversely, if traveling west, you should expose yourself to light at dusk and the early part of the evening, delaying your body clock so that it will be in sync with the new time zone." Johnston says you can avoid light on flights by wearing sunglasses onboard and in the airport. (Bonus: You'll look extra cool.)

Stockpile Sleep

Although it may be tempting to stay up all night before your flight in order to more easily fall asleep onboard, you should do the opposite. Jet lag can hit you harder if you're tired, sick, or hungover. Be sure to get a good night's sleep before you board your flight.

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