Beat jet lag

Jet lag happens when your body clock does not match your new time zone. These steps can shorten it.

Before you fly

For a few days before a long trip, move your sleep time a little toward your destination time, if you can.

On the plane

• Set your watch to the new time as you board.
• Drink water, and limit alcohol and heavy meals.
• Sleep when it is night at your destination, and stay awake when it is day.

When you arrive

• Get outside in daylight, especially in the morning. Light is the strongest signal to your body clock.
• Try to stay up until a normal local bedtime.
• If you must nap, keep it short, about 20 to 30 minutes, and early in the day.
• Eat at local meal times.

Be patient

Many people need about a day for each time zone crossed. Take it easy on the first day.