If you’re a frequent flier, you may find that long flights really disturb your sleep schedule, especially if you’re traveling through different time zones. While jet lag symptoms are frustrating, practicing good sleep hygiene can help to minimize or even eliminate these troublesome after-effects of flying.

So, how do you know if you’re experiencing jet lag? You may notice that you feel very tired during the day or have trouble falling asleep at night. When you do fall asleep, you may wake up several times during the night or have a hard time getting out of bed in the morning. You may also find that you are more irritable, have trouble concentrating, or have stomach issues. If you typically experience any of these symptoms after flying, you probably have jet lag. This isn’t much of an inconvenience if you travel infrequently, but for those who change time zones regularly for work or leisure, it’s important to take some preventative measures.

Get A Good Night’s Sleep

One of the best things you can do to prevent jet lag is to get a good night’s sleep before you get on your flight. Give yourself plenty of time to wind down before bed and avoid using screens right before you sleep. Moisture-wicking pajamas and bedding may help to keep you cool at night and reduce excessive sweating, making you more comfortable. If you have an important meeting or event to attend at your destination, you may want to consider arriving a day or two early so that you have the chance to get some quality rest at your destination as well.

Set A New Schedule

Another helpful preventative measure is trying to gradually adjust your sleep schedule before your trip. Depending on your destination, you will want to try to go to bed either earlier or later than you typically would. Start by pushing your regular bedtime by an hour, and once you’ve adjusted to that, you can move it further if need be. You can also try to eat your meals a little closer to the time you’ll likely be eating them at your destination to help your body to adjust.

One of the most critical steps you can take to prevent jet lag is not going to sleep as soon as you reach your destination. You’ll want to wait until nighttime so that you get used to the new time zone. This is often difficult because travelers are usually very tired when they get off the plane, but do your best to stay alert until the evening. Although it will mean a few exhausting hours, this will benefit your sleep quality in the long run.

Stay Hydrated

Staying hydrated can also help to minimize the effects of jet lag. The dry air on the plane can cause dehydration, which may increase jet lag symptoms. Avoid alcohol and caffeine, and drink lots of water before, during, and after your flight. Excessive sweating can also lead to dehydration, so if you tend to sweat while you sleep, check out our moisture-wicking pajamas for men and women. For frequent fliers, our travel-friendly pajamas are made of a microfiber material that’s lightweight and wrinkle-resistant, making them easy to tuck in your suitcase.