Jet lag does not care about your itinerary. Here is how to fight back.
Before you fly
Start shifting your sleep schedule two or three days ahead of departure, even by 30 minutes a day.
During the flight
- Set your watch to the destination time zone immediately
- Avoid alcohol, it makes dehydration and grogginess worse
- Sleep only if it lines up with nighttime at your destination
After you land
Get outside. Sunlight is the fastest way to reset your internal clock, faster than any pill or app claims to.