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Prevention
By Mayo Clinic staffA few basic steps may help prevent jet lag or reduce its effects:
- Arrive early. If you have an important meeting or conference — anything that requires you to be in top form — try to arrive a few days early to give your body a chance to adjust.
- Get plenty of rest before your trip. Starting out sleep-deprived makes jet lag worse.
- Gradually adjust your schedule before you leave. If you're traveling east, try going to bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you're flying west. If possible, eat meals closer to the time you'll be eating them at your destination.
- Stay on your new schedule. Set your watch to the new time before you leave. Once you reach your destination, try not to sleep until nighttime, no matter how tired you are.
- Stay hydrated. Drink plenty of water before, during and after your flight to counteract the dehydrating effects of dry cabin air. Dehydration can make jet lag symptoms worse. For the same reason, avoid alcohol and caffeine, both of which dehydrate you further.
- Try to sleep on the plane if it's nighttime at your destination. Earplugs, headphones and eye masks can help block out noise and light. If it's daytime where you're going, resist the urge to sleep.
