Gradually adjust your sleep routine a few days before your trip to align with the destination's time zone.
Drink plenty of water before, during, and after your flight to stay hydrated and combat the dehydrating effects of air travel.
Both caffeine and alcohol can disrupt your sleep patterns and exacerbate jet lag symptoms. Limit your consumption during and after your flight.
Move around the cabin, stretch, and do simple exercises to improve blood circulation and prevent stiffness.
As soon as you arrive at your destination, try to adapt to the local time zone by eating, sleeping, and being active according to the local schedule.
If you feel the need to nap, keep it short (around 20-30 minutes) and avoid napping too close to your regular bedtime.
Opt for lighter, balanced meals to avoid feeling sluggish and to support your body's adjustment to the new time zone.
Fight the urge to sleep during the day and aim to stay awake until the local bedtime to help reset your internal clock.
Talk to your healthcare provider about using melatonin supplements, which can help regulate your sleep-wake cycle and ease jet lag symptoms. Follow their guidance on dosage and timing.