If there’s one downside to international travel, it’s jet lag. Sometimes, that horrible feeling of being overtired and completely out of sync with the time is inevitable when traveling, even for the most experienced travelers. While you can’t always avoid jet lag, there are a few things you can do to help you cope with it. Check them out below!

Sleep Properly Before Take-Off

A lot of travelers believe that they’ll have a better sleep during a flight if they’ve incurred a sleep debt beforehand. They purposely keep themselves awake before they get on the plane in the hopes that they’ll sleep for the duration of the flight because they’re so tired. This sounds like a good idea in theory, but it isn’t really. In reality, the better rested you are, the better you’ll cope with jet lag when it eventually hits. It may be the case that you won’t sleep before the flight thinking you’ll sleep on the plane, and then you also won’t be able to get to sleep on the plane because of turbulence or other uncomfortable conditions. If that happens, you’ll arrive at your destination feeling absolutely exhausted and the jet lag will be harder to shake off. RELATED: The 10 Most Annoying Things About Flying 

Put Only The Right Things Into Your Body

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The food and drink that we consume before, during, and after traveling can make a difference in how we cope with jet lag. As a rule of thumb, it’s a good idea to only eat and drink things that will help you through those tired feelings. When it comes to food, it’s a good idea to be aware of the effect that your plane snacks have on your body. Foods that are rich in carbohydrates, for example, are likely to make you feel more tired. So if you would like to sleep on the plane to adjust to your new time zone, it might be an idea to eat some bread, rice, pasta, or potatoes. That said, if you’re trying to stay awake on the plane because it’s day time in your destination, opt for foods that give you energy, including meat, fish, and eggs. It is always a good idea to stay hydrated when you’re flying as this will help your body to adjust to the new time zone. That means drinking enough water during the flight and staying away from beverages that dehydrate you, such as coffee, black tea, and alcohol. RELATED: 10 Flying Hacks All Seasoned Travelers Know About

Set Your Clock Before The Flight Leaves

To help your body adjust to the time zone of the destination to which you’re traveling, it’s helpful to set your clocks and watches to the new time even before your flight leaves. That way, you’ll at least have an idea of what your body should be doing to fit in with the new time zone. For example, if there’s daylight during your flight but it’s the middle of the night at your destination, you might want to try and get some sleep on the plane. This is especially helpful if you’re arriving in the morning and you’ll have a whole day before it’s bedtime again. RELATED: 15 DIY Hacks To Get Over Jet Lag Fast (5 That'll Make It Worse) 

Plan A Relaxing Stopover

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Jet lag is a lot easier to deal with when you actually have time to rest during your travels. Some travelers find it near impossible to completely relax and fall asleep on a flight, particularly if you’re sitting in coach or it’s a turbulent flight. So a day or a few days spent in a stopover destination may be just what you need to catch up on some sleep and feel refreshed for the flight home.

Of course, planning a stopover will come down to finances and time allowances. But if you can afford it and you have time in your schedule for a few days in a stopover destination, it really can make all the difference to how you feel.

When you’re planning your schedule, try your best to not pack too much into your itinerary on the first few days after your arrival. The more time you have to rest and recuperate during this time, the better you’ll feel.

Play Around With Lighting

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You’d be surprised how much lighting can impact how tired or energized you feel. Sunlight will promote the production of melatonin in your body, which will make you feel tired so you can sleep. Use this to your advantage before you fly and after you arrive at your destination to help you either stay awake or fall asleep. If you’re really trying to sleep on a plane or during a stint of jetlag, it’s a good idea to simulate darkness by using an eye mask to block out the light. This may help you to fall asleep and get the rest you need. NEXT: 20 Little-Known Facts ABout Jet Lag And Why We Should Never Fly Again