You should also try to adjust your eating schedule in the two to three days before your flight. Have your meals closer to when you will be eating them at your destination so your body gets used to the new meal times. For example, if dinner time is one hour ahead in your destination, have your dinner one hour later than usual at home.
You may also create a sleep routine in the week leading up to your flight to prepare. Doing a calming activity before bed like reading, taking a bath, or chatting with your partner in bed can make it easier for you to fall asleep and maintain a regular sleep routine.
Pack a water bottle in your carry-on so you can sip water while you are at the airport waiting for your flight. You can also get the water bottle filled on the plane so you can stay hydrated while in the air. Many people prefer to avoid drinking alcohol on board as well. [4] X Expert Source Greg GuiterasTravel Specialist Expert Interview. 18 September 2020.
If you can’t get an overnight flight, try to get a flight where you land in the morning or afternoon rather than the evening. This can make dealing with jet lag much easier in your destination.
You can also pack headphones or earplugs to block out noise or distractions on the flight.
Ask your doctor for advice on dosage and when you should take the sleeping pill during your flight. By taking a relaxant to mhttps://www. uofmhealth. org/health-library/ug4997ake sure you sleep, you can be well-rested upon arrival. [8] X Expert Source Greg GuiterasTravel Specialist Expert Interview. 18 September 2020.
If you are not sure what the new timezone will be at your destination, ask a flight attendant for this information.
Avoid drinking alcohol or caffeinated beverages on the flight, as they can interfere with your sleep.
You can also try doing light stretching in the aisle, such as standing side stretches. Deep breathing and meditation may also help you stay calm and relaxed during the flight.
If you’ve traveled more than eight time zones to the west, avoid outdoor light a few hours before dark during the first few days so you can adjust to the local time.
If you find yourself getting hungry between meals, have small snacks to keep your stomach satisfied. Only have large meals at the local time so you adjust better to the new time zone. Make sure you have a lot of water as part of your meals. Dehydration can make your jet lag worse. Avoid alcohol and caffeine once you land as they can negatively affect your sleep.
For example, if you land in the early evening, try to stay awake until the late evening so you can go to sleep at an appropriate time. If you get in early in the day, stay awake until the evening so your sleep time matches the local time.
Speak to your doctor about taking melatonin before you go on your trip.
