At least once a year, I travel back from the US to the UK to see friends and family. I also occasionally travel to Europe for work. One thing that’s been consistent over time (it’s been about 14 years now) has been how hard I find the jet lag, especially when flying east. I like to stay active when I’m away from home, and jet lag can make that challenging. When I land, I feel sluggish and sleepy, I am hungry at strange times, I fall asleep during the day, and can’t sleep at night – it’s really disruptive. Thankfully, over the years, I’ve traveled so much that I’ve learned a few techniques to make things a bit easier. If you have travel coming up, hopefully some of my tips will help you acclimate quickly too.

Before Traveling

Book a redeye: Everyone has different preferences for the time they fly, but for me, the later the transatlantic flight, the better. This is because I am more likely to sleep on the flight, and after I land I have a shorter period of time to try to stay awake.

Adjust your sleep schedule: Start gradually shifting your sleep schedule a few days before your flight so that it better aligns with the time zone of your destination. Go to bed and wake up an hour earlier or later each day, depending on the direction you’re traveling.

Work out on the day of your flight: Our flights are usually late at night, so I like to get a good workout in beforehand. This helps me sleep a little on the flight.

Drink lots of water to stay hydrated: In the couple of days before your flight, be sure to drink plenty of water so you are hydrated before you travel.

Pack travel essentials: Don’t forget to take flight socks, a neck pillow and eye mask.  Flight socks help with circulation in your legs which is especially important if you’re sitting still for long periods of time. The neck pillow and eye mask will help with sleep, as will wearing layers. Planes can get cold, especially at night, and you don’t want to wake up because you’re chilly.

At the airport

Eat dinner before you fly: If you’re on a redeye it can be helpful to eat dinner before you fly as then you won’t have to wait for meals to be cleared away before trying to doze off.  Sometimes I eat in the terminal, and sometimes I buy a salad or sandwich and eat as soon as I get on the plane. I also try to eat something fresh as airplane food is so processed that it adds to my feelings of jet lag and sluggishness.

Hydrate: Purchase, or better still, fill up an empty bottle with water. It can be hard to get enough to drink on the plane, so taking your own will ensure that you can stat hydrated and don’t need to rely on the drinks service. In case you haven’t noticed (like me), there are water fountains outside most rest rooms in airports.

On the plane

Change the time on your watch: As soon as you get on the plane, change the time on your watch to the time of the place you’re going and start imagining that you’re already there.

Hydrate: Keep drinking lots of water to stay hydrated – you’ll be thankful for it the next day.

Move: When you’re awake, get up and move around the plane. Do a few squats, stretch your legs and back as It’ll help with circulation and comfort.

Consider taking melatonin: On my most recent trip to the UK, I took a melatonin as soon as I got on the plane. I’ve started taking just 1 mg every night and found that it really helps me get to sleep quickly. I decided to try it out on the flight, as I often have trouble getting any rest. I definitely think it helped me to get to sleep faster, but I’m not sure how much it helped me stay asleep. If you use melatonin, it’s worth considering taking some with you on your travels to help with the jet lag. If you haven’t taken it before, don’t forget to have a discussion with your doctor first to ensure that it’s suitable for you.

Sleep: If you’re on a red-eye, try to sleep as soon as you can, and pull the shades down so that when the sun comes up, you aren’t blinded!

Breakfast: If it’s breakfast time when your flight lands, eat a light breakfast and have a cup of coffee or tea. Try to adjust to the meal times for the timezone you’re in as soon as possible.

Once you’ve landed:

Get some sunlight: Exposure to natural light can help regulate your body’s internal clock and reset your circadian rhythm. As soon as I land, I like to get outside as much as possible, and stay away from dark places.

Wear sunglasses: This may seem counterintuitive, but if my onward travel in the UK is sunny (such as sitting on a train for a couple of hours), I have a temptation to close my eyes, and then I take the dreaded nap in the middle of the day. If I wear sunglasses, I don’t squint, so I don’t close my eyes, and then I don’t nap!

Take a walk: When you get to your final destination, take a walk: Once I get to Shrewsbury, I usually head out for a walk around the town centre to move a bit and get some fresh air. It’s not a long walk – just 20 minutes or so, but it makes a huge difference to how I feel and how well I sleep.

The first 24 hours

Go to bed on time: Go to bed at a reasonable time for the timezone you’re in. Don’t go to bed too early because you won’t sleep through the night, and don’t go to bed too late as you’ll wake up late the next day and prolong your jet lag. If you use melatonin, you might find that it helps you fall asleep faster and stay asleep the whole night. I took it on my most recent trip and it was a game changer.

Be careful with caffeine consumption: Don’t drink caffeine late in the day, and ensure that you eat meals at the right times. I stop drinking tea at about 2pm, and always make sure that I eat dinner at dinner time, regardless of how hungry (or not) I feel.

Ease back into exercise: The day after I land, I usually do a short run, stretch, and perhaps a few core exercises. It’s good to get moving as soon as you can, and it’ll help you acclimate to the new time zone.

Keep a routine: While you’re away, try to keep to the local timezone as well as your regular workout routine. Every Sunday when I’m at home in the US I plan for the week ahead, and when I’m traveling, that’s no different. I find that I have to be more flexible with my workouts, but I still write out what I hope to do, and build in rest days.

Set an alarm clock: Set an alarm clock for the morning and make yourself get out of bed when you hear it. If that means that you have to put it on the other side of the room, then do that. As soon as you get up, open the curtains, take a shower, and get into your regular routine

Working out how to avoid jet lag is a process of trying different things and working out what works best for you. Everyone is different and what works for one person, might not work for another. On my most recent trip to the UK, I was able to stay awake until about 8pm (a record for me!), and it took about three days to feel totally at ease with the time zone. I’m curious to know what has worked well for you – can you add to my list of tips in the comment section below?