What to do if you feel extremely sleepy after arriving at your travel destination abroad? Experts share 10 tips to beat jet lag

▲ Shanghai Pudong International Airport. (Photo / Reporter Li Yukang)

By Rita

The New Year’s and Lunar New Year holidays are perfect for long-haul international trips, and many travelers have had this experience: after flying for hours, you arrive at your destination only to feel sleepy during waking hours. Jet lag is something almost everyone has to overcome,Fodors websitehas compiled 10 great tips to help with jet lag — give them a try!

11. Start adjusting before departure
Start gradually shifting your sleep and meal times about four days before departure, so you can adapt immediately upon arrival.

2. Choose an overnight flight
Check the time at your destination and aim to arrive in the morning or afternoon — that’s the best way to adjust to the time difference.

3. Limit caffeine
Avoid caffeine in the roughly 12 hours before your flight and during the flight itself.

▲ Jet lag when traveling abroad can make you sleepy (Image / Courtesy of Darui Illustration)

4. Stay hydrated
Drink water even if you’re not thirsty. If you wear contact lenses, it’s best to remove and clean them before the flight. Carry moisturizing lotion and keep facial mist on hand to spritz as needed.

5. Avoid alcohol
Alcohol can worsen dehydration and intensify jet lag issues.

6. Try to sleep on the plane
This is especially important if you’re taking a red-eye flight from a western to an eastern country. If possible, pay a bit more for an upgraded seat or choose a window seat.

7. Make use of sleeping pills
Use medications that you’re already familiar with.

8. Consider taking melatonin
Studies show it can help with jet lag — consult your doctor.

9. Get outside and walk around
After arrival, spend some time walking in the sunlight. Your body will naturally adjust to the new environment.

10. Don’t fall asleep right away
Unless it’s actually bedtime at your destination, avoid lying down to sleep, because an uncontrolled nap could turn into a three-hour deep sleep — leaving you wide awake at 4 a.m.