8 Tips to Reduce Jet Lag

Get a head start. Gradually adjust your sleep schedule to your destination’s time zone by one hour each night in the days before your trip.

If possible, sleep on the plane. Bring sleep aids such as travel pillows, noise-cancelling headphones, earplugs and sleep masks.

Avoid or limit naps. When you arrive, resist the urge to nap. If you must, keep naps to 20–30 minutes and at least 6–8 hours before bedtime.

Stay active. Plan an activity for when you reach your destination to keep busy and keep moving.

Get some light. Expose yourself to sunlight or bright, artificial light during the day to sync your circadian clock to the new time zone.

Take melatonin. If approved by your healthcare provider, take a dose 30 minutes before bedtime to help ease symptoms.

Set aside “recovery” days. Delay your return to work or work shorter hours for a few days to give your body time to readjust.

Download a jet lag app. Phone apps, like Timeshifter, create plans to adjust your sleep before a trip and reminders for light exposure, naps and melatonin.