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Even seasoned travelers often suffer from the most common problem after a long flight: jet lag. Much like a hangover, there is no definite cure for this disease. But frequent travelers often take a few tricks over the years to recover from the worst quickly and move on to the next.
Here, from the editorial staff ofFortune, is a roundup of the best tips and tricks to go the distance. (But if you have serious problems after a trip, see a healthcare professional first to find out what might work best for you.)
After checking in at my hotel, I will run. Exercise always helps me adjust to the new time zone, rejuvenate myself and it’s good to move after sitting on a plane for hours. —Rachel King, editor
I love the jet lag from London return to North America; I’m glad that this makes me the person in the morning that I would like to be naturally. The real challenge is to go back. I book transatlantic flights from North America to Europe as late in the evening as possible, take eye masks and a bottle of water, and try not to eat on the plane – I find it best to eat right before getting on, then grab a snack and coffee when getting off the plane. Once you’ve arrived, keep moving for as long as you can on the first day, take it as easy as you can for the first couple of days, and be realistic – you’re not going to be sightseeing or working right after. a red eye unless you want to make yourself sick. (He will catch up with you.) —Katherine Dunn, Associate Editor
One: avoid alcohol; Stay hydrated. Your body will thank you. Two: Get the sun. Exposure to daylight in a new time zone can help reset your circadian rhythm. —Robert Hackett, senior writer
During a day of travel in Europe, I wake up at 4 a.m. EST, go jogging for 90 minutes, then go to work all day to make sure I’m completely tired by 8 p.m. on my flight to Europe after served dinner – always take a departing flight no later than 7:00 p.m. – and repeat most of the flight. This way I get four to five hours of sleep in the morning at my destination, enough to spend that first day in Europe without needing to take a nap, which would only prolong the jet lag. –Phil Wahba, Senior Writer
If you are traveling east (and for your leisure) I find it actually beneficial to have a great night out as soon as you arrive. I realize this is very counterintuitive, but it’s a good way to reset your internal clock. I was in a mess in Japan; I would get cranky at 4pm every day until my friend and I had a party that ended with late night karaoke and magically woke up at a normal time (not dawn) the next morning ! —Nicole Goodkind, political writer
I read again and again that the only way to improve jet lag is to activate your body clock as quickly as possible. I keep a small amount of Ambien next to my bed when I travel abroad, and if I wake up before 4 a.m. or so I take it so that I can fall back to sleep until something closer to morning. I also try to go for a run outside in the light of day when I arrive. It just makes me feel good, and I feel like the sun is hammering my body what time it’s supposed to be. —Adam Lashinsky, Editor-in-Chief
Walk, walk, walk. Everywhere I go, I try to land when it’s daylight and walk around as early as possible, and for as long as possible, to maximize my body’s exposure to the sun. The last thing I want to do is spend ANY amount of time in my hotel room, because I’m inevitably going to orient myself towards a nap. And we all know how it goes. Of course, if I travel with my kids, everything goes through the door. The best advice I can give for overcoming jet lag with children is to have very, very low expectations. They always adjust the day before you leave to get home. —Michal Lev-Ram, senior writer
When it comes to work trips or time difference in general, I always allow myself a minimum of 20 minutes of screen-free time. I put my phone away, I deactivate my Apple Watch the notifications and take a minute to actively meditate or stroll a few blocks from my hotel. It always causes me to slow down, be present and prepare for my new setting. There have been too many times my head is buried in my phone, replying to text messages, browsing emails. With 20 minutes or more of disconnecting from the tech, I’m reset. —Devin Hance, video producer
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