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Business Travel and Jet Lag

Jet lag is a common sleep disorder that occurs when the body’s natural clock can’t keep up in different time zones. But there are simple steps you can take before, during and after a trip to lessen its effects.

  • Get plenty of rest before your trip, and start shifting your bedtime a few nights prior to travel: earlier if you’re traveling east or later if you’re traveling west.
  • Set your watch to the new time as soon as you board the plane.
  • When you get there, avoid napping during the day; if you must, take a 20- to 30-minute power nap to avoid disrupting your nighttime sleep.
  • Do not eat large meals or drink alcohol or caffeine near bedtime.
  • Exercise in the morning or afternoon, not near bedtime.
  • Use earplugs and a sleep mask for undisturbed sleep.
  • Get outdoors; the sun exposure can help your internal clock adjust.