10 tips to avoid jet lag and catch some zzz's on a long flight

Get a good night’s rest, exercise in the morning, and get to the airport in good time. Starting the trip off on a good note will help your body adjust to the cramped environment and sudden change in altitude.

Adjust your internal clock by shifting your schedule to your destination’s time zone before you leave. Consistently eating and sleeping at the same time each day is a great way for your body to adjust to your new time zone. If you’re heading somewhere that’s in a time zone an hour ahead of your own, wake up, go to bed, and eat meals an hour earlier for a few days before your flight. If you’re traveling to a time zone behind your own, try to stay up, wake up, and eat later in the days leading up to your trip.

If your airline lets you pick your seat, select one in the aisle. If you’re able to, upgrade your seat to give yourself more comfort and room. But if all else fails and you get stuck in a middle seat in coach, don’t worry. There are still things you can do to make your trip more comfortable and lessen the effects of jet lag. Wear loose clothing, bring a sleep mask and ear plugs, and use a pillow that will help support your head if you want to fall asleep fast.

Melatonin is the hormone your body naturally produces when it’s getting ready to go to sleep. Taking a melatonin supplement when you first get on a flight— if traveling overnight—is a great way to ease yourself to sleep, so you wake up refreshed and rested when you land. However, this should only be done for flights longer than 6 hours, as this is how long it takes melatonin to leave your system. You don’t want your body to be trying to ease you into sleep as you’re navigating a busy foreign airport.

When the captain turns off the seat belt sign, stand up and walk around the cabin to get your blood flowing. Or if you don’t want to bother other passengers (or don’t have an aisle seat,) you can do some surreptitious exercises, like crunches and toe lifts. Blood can pool in your extremities during long flights, so anything that increases blood flow will help your body feel less beaten-up and sore when you finally get off the plane.

Avoid tight-fitting shoes. Feet commonly swell on planes due to the cabin pressure and lack of ability to move around. You don’t want to wear any unforgiving footwear that will make walking around the airport after your flight more difficult. For overnight flights, slipping your shoes off and putting on a pair of fuzzy socks might make it easier to fall asleep.

Airplane food is often high in sugar or salt, two things not known for improving jet lag. Bring your own healthy, filling snacks to munch on throughout the flight to keep your blood sugar up. As a bonus, you won’t be ravenous when you land, which will let you more easily adjust to your new time zone’s eating schedule.

If you land late at night, go straight to your hotel for a good night's rest. Try to wake up at a normal time for your new time zone to help your body adjust. If this leaves you sleep deprived, try to work in a couple of 30-minute naps throughout the day and allow yourself eight hours of sleep the following night.

If you land in daylight, take a walk in the sun. Sunlight can help reset your body’s circadian rhythm. If you’re feeling too tired for that, treat yourself to a 30-minute nap, and then get back out there.