The summer travel season has arrived. The one downside: long flights and changing time zones may leave you feeling drained and out of sync. Left unchecked, these jet lag effects could steal some fun from the first few days of your getaway.

Fortunately, you can lessen the jet lag effect with a few simple, science-backed strategies. Check out these tips from the experts at TouchPoint Solution  to minimize time-zone-related fatigue, ensuring a more enjoyable vacation experience from day one.

Before Your Flight: Set Yourself Up for Success

• Gradually Adjust Your Schedule: A few days before you travel, shift your bedtime and wake-up time closer to your destination’s time zone.
• Hydrate, Hydrate, Hydrate: Dehydration can make jet lag worse. Drink plenty of water and limit alcohol or caffeine, which can disrupt your sleep cycle.
• Prioritize Sleep: Work on staying well-rested before your trip. Aim for a full night’s sleep (6–8 hours) in the days leading up to your departure.
• Use Light to Your Advantage: Natural light exposure helps reset your internal clock. Spend time outside based on your destination’s daylight hours. 

During Your Flight: Stay Comfortable and Alert

• Change Your Clock Early: Well before you land, set your watch or phone clock to your destination’s time zone to begin mentally adjusting to the new time.
• Eat Smart: Avoid heavy meals and eat nutritious snacks rich in protein and fiber to maintain energy.
• Move Your Body: Stretch, walk the aisle or do simple seat exercises — like a seated march in place — to improve circulation and prevent stiffness.
• Power Nap with a Plan: Take frequent 20- to 30-minute naps to stay refreshed. Avoid long sleep sessions that might make adjusting to the new time zone more difficult. 

After You Land: Adjust Quickly and Enjoy Your Trip

• Get Outside: Sunlight is your best friend when adjusting to a new time zone. According to the Sleep Foundation, exposure to natural light helps reset your body’s internal clock.
• Limit Caffeine: While a cup of coffee might be tempting, too much caffeine can interfere with your ability to sleep at the right time.
• Stick to Local Time: Align your meals, sleep and activities with your destination’s schedule to help your body adjust faster. 

Manage Travel Stress
Travel anxiety can make it harder to sleep and adjust both before and during a trip. Calm travel jitters with the help of wearable devices that use gentle vibrations to reduce stress and promote relaxation. Lean on innovative wearable tech to help regulate your stress response, so you arrive at your destination feeling calmer, more well-rested and ready to enjoy your vacation.