There are a couple of measures you can take to avoid or at the very least, lessen the effects of jet lag.
First, if your schedule permits arrive a few days earlier. This will give your body enough time to adjust.
Next, is to slowly adjust your schedule before you leave. John Hopkins Medicine suggests doing this three days before your trip. Sleep an hour later or earlier according to what direction you’re heading. On day two, add two hours and so forth(2).
Sleep an hour earlier if you’re flying east and later if you’re flying west. You can also consult with your doctor on how to best approach this. Or use a jet lag app like Timeshifter.
Third, get lots of good sleep before you leave. Stay hydrated, too. But not on booze or caffeine. Being sleep-deprived and dehydrated can worsen the effects of jet lag.
Fourth is to stick to the schedule at your destination. Set your watch to sync with the new time before you take off. Sleep and eat at the right time.
Fifth, use your sleep kit (eye mask and earplugs) to block out light and noise. Sleep on the plane, according to when nighttime is at your destination.
And finally, time your light exposure. Exposing yourself to sunlight at the right time can help you adjust to a new sleep-wake cycle. Mayo Clinic recommends light in the evening when you’ve traveled west. And morning light exposure after traveling east.
But if you’ve crossed more than eight time zones, things are a bit different. To the east, hide from morning light and soak in some afternoon rays. And to the west, avoid sunlight a couple of hours before the sun sets(3). Do this for a couple of days.
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