Jet lag remains a formidable challenge, yet there are various measures you can implement to mitigate its impact, although not everyone may concur with this [guidance](https://foxnomad.com/category/travel/advice/). Over the past decade, I’ve compiled notes from flights to identify what is effective and what isn’t.
Here are my top – and likely unpopular – [jet lag avoidance strategies](https://foxnomad.com/2020/01/23/how-to-prevent-jet-lag-but-youre-not-going-to-like-it/).
**1. Begin Strong**
Initially, aim to stabilize your sleep routine at home, ideally starting at least a week prior to your flight. This involves waking up and going to sleep at roughly the same times each day while [steering clear of caffeine post-noon](https://foxnomad.com/2014/07/24/youll-find-one-worlds-best-coffee-shops-sibiu-romania/) and alcohol in the evening. Building a solid foundation of quality sleep and relaxation is essential.
The more worn out and out of sync you are at home, the longer it tends to take to bounce back from jet lag since your body has triple the work to do. It must recuperate from the [initial inadequate sleep](https://foxnomad.com/2012/10/16/your-ultimate-guide-on-how-to-sleep-in-airports/) while readjusting an already disordered sleep pattern, all the while having to face the reality that it’s bright out at 3am. That’s a heavy load for your body, akin to running a half marathon the day before tackling a full marathon—the longer your body has to recover before traversing time zones, the more prolonged the entire process will be.
**2. Plan Wisely**
Aim to arrange your flights in the evening or land in the morning based on your [individual body clock](https://foxnomad.com/2012/07/26/use-your-bladder-as-an-alarm-clock-to-wake-up-on-time-for-early-sightseeing/). Morning individuals who are most awake during daytime should try for morning arrivals. The reverse holds true for night owls. Leveraging your body’s innate response to light and darkness can help manipulate your sleep cycle to adjust more rapidly to local time.
**3. Rest… Or Not**
Avoid napping after 2pm, and if you must, limit it to 20-40 minutes. However, there’s a significant caveat: if you don’t typically nap, refrain from starting this habit while experiencing jet lag. It’s likely you’ll oversleep and end up feeling groggy, but if you have the chance, [get accustomed to napping now](https://foxnomad.com/2014/01/09/ask-two-nap-experts-harvard-stanford-can-get-efficient-rest-traveling/). [Napping is a skill that anyone can master](https://www.tomsguide.com/wellness/sleep/how-to-take-the-perfect-power-nap).
**4. Compression And Exercise**
Donning a quality pair like [Nabee](https://nabeesocks.com/) has significantly improved how I feel after prolonged flights. My feet and legs experience less swelling, and to further promote circulation (and induce a natural state of drowsiness or alertness), taking a good walk or run immediately after dropping off your bags at your destination is one of the most unexpectedly helpful strategies I’ve discovered.
**5. Steer Clear of Airplane Cuisine**
Instead, consider bringing your own snacks and aim to arrive somewhat hungry. The elevated sodium levels in airplane meals can leave you feeling more bloated upon arrival, so it’s best to stick to your own provisions and prep a meal before heading to the airport.
You can [view the video above](https://youtu.be/EFTEbvgOqv8?si=RaryNcHGz23u8Ov1) for additional jet lag suggestions and feel free to share any of your own tips in the comments below.