The best way to avoid jetlag and get better sleep in a different time zone.
According to Harvard: There's no sure way to avoid jet lag entirely, but you may be able to reduce its effects and duration. Here are a couple of tips to help you avoid it when you've got those super long flights.
Get Enough Zzz
Make sure up you get plenty of rest before the flight but also consider bringing melatonin. Getting enough sleep is essential for any type of trip. Making sure you have sleep is essential for brain function. No one wants to forget something or worse lose something because you're not fully there.
Getting on a schedule immediately can help. When you plan out when exactly your going to start and end the day before during and on the way home from your vacation is vital. You can get a lot more done in a day than normal when you have a schedule to execute.
Prepare for it
Bringing the essentials for catching Zzz on your flight will make the ride so much smoother. Pack earplugs, a sleep mask, and a neck pillow. Bring a facial spray to help you feel refreshed and hydrate your face and it could even make you feel more awake.
Having a plan when you land is also super important to remember. If you are active and use the time zone to your benefit, your jetlag could end up minimizing. Plan somewhere to eat or visit so your mind is in the same headspace as the current time you can trick your brain into believing it's time to be up.
Adjust light exposure
Adjust light exposure can be a helpful trip to help beat jetlag. While on your flight adjust how much light you get to help you catch some nap on that long flight.
Even when you arrive at the hotel at some destination that still has daylight at 9 pm, using curtains assist with the light exposure to make sure your brain knows its time for bed. Also, vice versa when it's time to wake up open up those blinds so your brain will fully catch on that its day time.
Adapt to the Timezone
If it's 10 am where you land but 5 pm where you are from it can be a hassle to not get sleep and pushing through the day. Your best bet to resist jetlag is to adapt to your time zone.
If it's early where you land, get your day started. If it is late when you arrive, try melatonin to help you get to bed faster to start the day when the sun rises. The second day of your trip will be a lot easier to adjust so just push through.
Land & Exercise
You don't have to have a heavy intense workout, something that will get your heart pumping and help your body realize it is daytime here and it's time to be up and about.
Most hotels and resorts have gyms on-site. Take a quick run to get the lay of the land or get some core exercisers in or whatever you prefer. Finish it off by jump in the shower to feel rejuvenated.
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