Whether you’re flying for business or pleasure, you can’t afford to let jet lag steal precious time from your trip. Here’s how to avoid jet lag-or at the very least, breeze your way through it.

Avoid Jet Lag and make the most of Your Travels

You don’t have to travel to Beijing to get jet-lagged. Don’t believe us? Fly from New York to Denver and back in three days and see how you feel over the next week. The truth is, for every time zone change, you need a day to recover. So flying from New York to London can put you off base for six days (every hour of flying time approximates one time zone).

You may not be able to completely avoid jet lag, but you can be one of those people who more or less breeze through it. Here’s how.

1. Avoid Jet Lag by Taking Melatonin

The best way to deal with jet lag is to prevent it. Take 5 milligrams of melatonin the day before your flight at a time that equals 5 p.m. in the new time zone. Take it again on the plane if you’re travelling eastward. Continue taking 1 to 3 milligrams of melatonin at bedtime in your new time zone to continue your body clock’s adjustment.

Melatonin, also known as the sleep hormone, rises throughout the day, peaking in the evening and signalling your brain and body that it’s time for bed. Supplementing with it when travelling can trick your body into thinking it’s later than it is.

2. Prevent Jet Lag by avoiding Caffeine

A drink at the airport or a coffee mid-flight may be your norm, but you’ll adjust more smoothly if you avoid caffeinated drinks while travelling. Skip the caffeine upon arrival, too, especially the first day. Even though a little caffeinated pick-me-up may be tempting, we want you to avoid caffeine  because both can interfere with sleep the first night in your new time zone.

3. Prevent Jet Lag by Recharging with a Nap

If you arrive at your destination in the morning or afternoon, get settled and then take a brief nap. Aim for 30 minutes. A short nap upon arrival is refreshing-but don’t sleep too long or you may have trouble falling asleep that night.

4. Prevent Jet Lag by going for a Walk

Once you’ve napped, go for a 30-minute walk outside. Physical activity gets the blood moving and increases your heartbeat after hours of travel, providing a boost of energy that may see you through until bedtime. The sunlight helps reset your body clock to the new time zone.

5. Prevent Jet Lag by taking Valerian

Take 600 to 900 milligrams valerian extract (standardized to 0.4% valerinic acids) every night of your trip. This will help normalize your sleep cycles and provide a good night’s sleep.

6. Prevent Jet Lag by trying Progressive Muscle Relaxation

When you get into bed that first night, you may feel wide awake. Practice progressive muscle relaxation, in which you alternately tense and then relax every muscle in your body, starting at your toes and working up to your head. Progressive muscle relaxation will relax your body and refocus your mind, helping you get back on track.