Gradually adjust your sleeping schedule to match your destination's time zone before your trip.
Drink plenty of water to stay hydrated and combat the dehydrating effects of air travel.
Spend time outdoors to help regulate your body's internal clock and adjust to the new time zone.
Take short naps to boost energy, but avoid long naps that can disrupt your sleep schedule.
Steer clear of caffeine and alcohol, as they can interfere with your ability to fall asleep at the right time.
Opt for light, nutritious meals to support your body's adjustment to a new eating schedule.
Engage in light physical activities to reduce fatigue and help your body acclimate to the new time zone.
Consider using sleep aids like melatonin under the guidance of a healthcare professional to aid in sleep regulation.
Practice relaxation techniques, such as deep breathing or meditation, to reduce stress and ease into a new routine.
Stick to a consistent daily schedule, including mealtimes and bedtime, to help your body adjust faster.