Joanna Picardi offers a few tips to help you avoid jet lag when traveling to a different time zone.

1. How to Avoid
JET LAG
JOANNA PICARDI

2. Outside of your
time zone
If you’re planning to travel outside of your time zone this
summer, you may be worried about jet lag. Jet lag is what
happens when you enter a new time zone, but your body
is still accustomed to the previous time zone. This might
mean you might sleep away half of your day and then are
up all night long, or you may be ready for bed when it’s
still daylight and wake up before the sun even rises. Here
are a few tips to help you avoid jet lag so you can make
the most out of your trip.

3. Schedule smart
The first step in avoiding jet lag comes before you even get on the plane. When selecting your
flights, look for one that suits your sleep schedule. If you’re someone who sleeps well on a
plane, book a red-eye so you can rest the duration of the flight, making the transition
effortless. Pick a window seat so you can lean against the wall and aren’t disturbed by your
neighbors if they need to get up to use the restroom. If you aren’t able to sleep on a flight,
pick a flight with an early arrival time, so you’re able to get a full night of sleep when you
reach your destination.

4. Adjust your sleep
schedule before
leaving
Before going on your trip, take some time to gradually
adjust your sleep schedule while still at home. For each time
zone you’ll travel through, change your sleep by one hour
each day. Use a jet lag calculator to determine when you
should be falling asleep and waking up. If you’re struggling
to fall asleep at a different time, consider taking a natural
sleep aid like melatonin. Adjust your eating schedule to
match your sleep schedule as well.
CLIMATE CHANGE - 3

5. Make yourself
comfortable
The more comfortable you feel on your flight, the easier it
will be for you to fall asleep. Wear loose-fitting clothes and
multiple layers so you can adjust to the temperature of the
plane. Pack a sleep mask and earplugs so you can get rest
regardless of what is happening on the flight. Be sure also
to bring a neck pillow and blanket.

6. Sleep strategically
If you aren’t traveling overnight, you don’t want to sleep for any longer than 30 minutes.
A power nap will help refresh you but are short enough that you won’t fall into a deep sleep
and wake up groggier than you were when you went to sleep. Buckle your seatbelt over top
of your blanket, so you aren’t awoken by the flight attendants.