Jet lag prevention guide: flights, hydration, caffeine & smart naps

Beat jet lag like a pro. Pre-adjust your sleep 2–3 days before travel, pick flights that help you sleep, switch your watch to destination time on board, and use light exposure to shift your body clock (morning light eastbound, late-day light westbound). Time small doses of melatonin, hydrate, limit alcohol, move often, and keep arrival-day naps under 30 minutes.