1. Start prepping before your trip
Making slight adjustments before entering the new time zone can lessen jet lag symptoms. To do this, you can gradually change your circadian rhythm to the new time zone by shifting the time you go to sleep and wake up. Typically, you want the changes to be minor, around 30 minutes at a time. Doing this the week leading up to your trip can help you bounce back quicker.
2. Live like the locals
When you change time zones, you want to adapt your activities as quickly as possible. Forget your old time zone; it means nothing to you now. That means eating and sleeping when you would normally, according to the new time zone, even if you wouldn't usually sleep for another three hours. If possible, it's also good practice to time your meals with local mealtimes.
Before taking off, act like you are already there. Set your watch to the correct time and sleep when you can. If you're flying when you would be sleeping at your destination, try sleeping on the plane to avoid jet lag. Small changes in advance will make the later ones less drastic.
3. Hang out in the sunshine
Light is one of the most important ways your circadian rhythm determines when you fall asleep and wake up. As it gets dark, our bodies release melatonin to prepare for sleep. Spending time in the sun will help your body adjust to the new time zone by halting the natural release of melatonin. If you arrive at your destination during the day, don't immediately duck into your hotel room -- hang outside for a few hours and soak up the sun.
4. Make sure the room is ready for sleep
Sleeping in a new space can be challenging. To combat this, make sure the room you're sleeping in -- whether a hotel room or the spare bedroom of your grandmother's house -- is conducive to sleep.
Ways to make sleeping when traveling easy:
Set the thermostat to a cool temperature to keep things comfortable all night. The best temperature for sleep is between 60 and 67 degrees Fahrenheit.
Pack items from home to make it more familiar -- a blanket, a white noise machine or your favorite pajamas.
Try using a sleep mask to block out any light in the room.
5. Take a warm shower or bath
Research suggests that taking a shower or bath can help you fall asleep faster. As you cycle through the stages of sleep, your body temperature naturally fluctuates a couple of degrees. Bathing helps that process along by cooling your body temperature. But not just any shower will do; you should aim for warm water about an hour and a half before bed.