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For most, jet lag becomes an unavoidable (and unwanted) travel companion. Regardless of your excitement during your big adventure, that adrenaline can only take you so far until the time shift catches up. Or maybe you often travel for work and ­– on top of feeling wiped out by a long and stressful day – discover jet lag is dragging you down even more.

According to the Sleep Foundation, jet lag is a disruption of the body’s circadian rhythm that occurs with plane travel across three or more time zones. Also called desynchronosis, jet lag can affect your sleep quality, cause daytime drowsiness, impair your mental performance, and lead to general sickness and even gastrointestinal issues.1 You also may experience jet lag when crossing just one time zone or when you set your clock ahead for Daylight Saving Time – it affects every sleeper, and every traveler, differently.

What’s the best way to combat jet lag and make the most of your vacation? Here are some of our favorite tips:

Take Off on the Right Track

Long flights mean you need to pack accordingly. Travel accessories such as a sleep mask, a high-quality travel pillow, earplugs, and comfy clothing can all help you properly power down. And while you may not have the best seat on the plane, you can still set yourself up for the best possible chance for rest.

Also, choosing a seat where you can lean your head against the plane’s window may allow you to catch some extra Zzzs – and avoid the dreaded “I’m starting to nod off” head bobs. Bonus: You won’t have to worry about your aislemates waking you up or climbing over you for midflight bathroom breaks and aisle stretches.

Stick to a Sleep Schedule

For most, keeping a consistent schedule while on vacation is nearly impossible, but even cutting out naps within your first few days can make a huge difference in how you sleep through the night. Plus, try to get a full night’s rest the day before you take off. These first few days will be crucial to keep you energized for the rest of the trip.

Long naps will make adjusting to the new time zone harder because your mind and body will still be clinging to your previous sleep rhythm. Powering through without napping can help – and if you feel like you need a break, be sure to set an alarm on your phone to keep it under 30 minutes.

Step Into the Light

Natural sunlight can be a great way to align your body’s circadian rhythm to your new destination. Be sure to get outside, but don’t overschedule yourself. We know you want to hit the ground running, but plan on experiencing a few symptoms of jet lag and leave yourself some room to pivot. That way, if you’re feeling under the weather or like you need to recharge, you won’t have to cancel any important plans.

Keep in mind that your brain’s natural association of daylight with waking hours makes adjusting to the time in northernmost destinations like Alaska or Finland – that experience nearly 24 hours of total darkness (or total daylight) during certain periods of the year – particularly challenging.

Say No to Late Nights

This doesn’t mean that when you’re struggling with jet lag you should avoid dinners out or other nighttime activities entirely. However, when faced with a sizable time difference, give yourself a night or two off as you acclimate. After you log a few nights of quality sleep, you can slowly begin to push your bedtime a bit later each night.

Don’t Forget to Have Fun!

Of course, traveling to new and exciting places is always a welcome change of pace… but jet lag can put a damper on your energy – and enjoyment. Remember to focus on your well-being and prioritize your sleep schedule on your next excursion.

_{¹ https://www.sleepfoundation.org/travel-and-sleep/jet-lag}