Jet lag can be one of the most miserable experiences associated with traveling, causing symptoms such as insomnia, fatigue, headaches, nausea, irritability, and more. It can turn the most patient people into nervous wrecks and the gentlest of souls into the most brazen. Lack of sleep doesn’t just affect you emotionally, it also affects you physically, making every step a Herculean task and severely impacting your vocal abilities. Here are five steps to start overcoming jet lag on your next trip!

1. Adjust your sleep schedule before departing

About one or two weeks before leaving, start going to bed earlier. If you are able, incrementally go to bed earlier. You may not be able to fully change your sleep schedule before going, but this will help the adjustment process immensely! It will also help if you adjust your watch to your destination's time zone. Putting yourself in the mindset of being x hours ahead can do wonders for your adjustment process.

2. Prepare for jet lag when planning your trip

If budget allows, it is better to schedule a flight that arrives to your destination in the morning. This will allow you to sleep on the plane and have another full day at your destination.

3. Stay hydrated

Dehydration makes the physical symptoms of jet lag worse. Not only should you be vigilant and drink enough water, but you should strategically avoid dehydrating yourself with coffee or alcohol, especially if you will be singing that day! Download a water tracking app like Plant Nanny to keep you motivated, and consider packing a waterbottle when traveling (like this collapsible one). 

As high altitude weakens your tastebuds, airlines have a tendency to over-salt their food to compensate: in light of this, the minor effort to bring your own food on the plane could majorly pay off and help avoid dehydration. While you are eating your pre-packed airplane snack, be sure to hydrate from the outside with a thick moisturizer. 

4. Exhaust yourself the first day

If you arrive at your destination in the morning, sleep on the plane as much as possible so you can explore the city as soon as you get there! Exhausting yourself on the first day will lead to a good night’s rest. If you are scheduled to arrive in the evening, try to wake up super early and be as active as possible before your flight. Work out in the morning, get to the airport early to walk around the shops and get lunch, and do not sleep on the airplane. If it is early enough upon arrival, go out to dinner after checking in.

5. Consider taking melatonin

If all else fails, melatonin is a naturally occurring hormone produced in the brain that modulates one’s sleep patterns. Melatonin is easily accessible as an over-the-counter remedy at supermarkets, drugstores, and foreign apothekes. For higher concentrations of melatonin, you should consult your doctor for a prescription. Other herbal remedies include epsom salt baths to treat fatigue and lethargy, sesame oil rubbed on the scalp and soles of the feet, and the drinking of soothing caffeine-free herbal teas such as chamomile, peppermint tea, or valerian root tea. My personal favorite is Harney & Sons Yellow & Blue, but this has been cited as particularly helpful for jet lag.

How do you manage your jet lag? Do you have any amazing remedies to share? Comment below!