Many of my clients travel quite frequently so I’m always looking for ways to help minimize jet lag. Here are some proven tips on how to overcome jet lag.

Hydration is key. Traveling on airplanes significantly dehydrates your body. Be sure to drink lots of water when flying and when you arrive at your destination. I also like to carry rose water spray and face lotion on the airplane to keep my skin moist and fresh throughout the flight.

Keep in mind that alcohol further dehydrates you and it is not a sleep aid. It takes your body time to process alcohol, and although it might help you fall asleep, it will increase the likelihood that you will be restless during the night. Therefore, avoid or minimize your alcohol intake while flying and on the first day arriving in a new location. Doing this will help reduce what I like to call the “airplane bloat.”

If you struggle with severe jet lag, give melatonin a try. You can take it in pill form or in liquid form under the tongue. According to Canyon Ranch physician Dr. Param Dedhia, if you’re changing time zones take melatonin three nights before you travel and three nights after you arrive at your destination to help your body adjust.

Another way to beat jet lag is to keep your digestive system on track. Traveling causes constipation in many individuals. Thus, avoid processed foods while flying and eat fibrous vegetables and fruits when you arrive. A calcium-magnesium supplement, such as Calm, taken before bed may also help get your gastrointestinal (GI) system back on track.

Move. Nothing releases feel-good endorphins like a little exercise. Check out your hotel’s gym or simply go for a walk to explore your new surroundings. At least 30 minutes of physical activity a day will do your body and jet lag good.