Expert-Tested Jet Lag Tips

Fighting jet lag is one of the most difficult aspects of crossing multiple time zones for a long-awaited trip, but experts who have been in the travel industry for years, even decades, share their experiences and tips for how to both prevent and treat jet lag.

Block out light. When traveling on a red eye (a.k.a., overnight), it’s critical to block out light that can mess with your natural circadian rhythm (or sleep-wake cycle). Pack an eye mask in your carry-on bag and settle into your seat with a decent pair of noise-cancelling headphones to ensure restful sleep.

Land during the day. Try to schedule your flight times so you land in your destination while it’s still light outside. Exposure to sunlight upon landing will help your body adjust to the local time zone.

Prepare your routine. Days before travel, slightly adjust your bedtime and wake time to match the times in your destination. While this may not be an opportunity for those whose work schedules get in the way, it can help cut back on the amount of time it takes to recover from jet lag.

Consider supplements. Natural sleep remedies such as melatonin can help those who struggle with falling asleep on planes. Consult your physician before taking any new medication, and take a practice pill one night at home before you use it in flight.