What are the best ways to adjust to different time zones when traveling for business?

1 Plan ahead

One of the best ways to adjust to different time zones is to prepare yourself before you travel. A few days before your departure, try to gradually shift your sleeping and eating schedule to match your destination's time zone. For example, if you are traveling east, go to bed earlier and wake up earlier; if you are traveling west, do the opposite. You can also use apps or websites that calculate the optimal times to sleep and wake up based on your itinerary and circadian rhythm. Additionally, pack some essentials that can help you sleep better on the plane or at your hotel, such as earplugs, eye masks, pillows, and blankets.

2 Stay hydrated

Another important tip to adjust to different time zones is to stay hydrated throughout your trip. Dehydration can worsen the symptoms of jet lag, such as fatigue, headache, and irritability. Drink plenty of water before, during, and after your flight, and avoid alcohol and caffeine, which can dehydrate you and disrupt your sleep. You can also bring some electrolyte tablets or packets to replenish your fluids and minerals. Hydration can also help you prevent dryness and irritation in your eyes, nose, and throat, which can be caused by the low humidity in the airplane cabin.

3 Adapt to the local time

Once you arrive at your destination, try to adapt to the local time as soon as possible. Resist the temptation to nap or go to bed early, unless you are extremely tired or have a long layover. Instead, expose yourself to natural light and engage in some physical activity, such as walking, stretching, or exercising. These can help you adjust your body clock and reduce the effects of jet lag. Also, eat your meals according to the local time, and avoid heavy or spicy foods that can upset your stomach or interfere with your sleep.

4 Be flexible

Another way to adjust to different time zones is to be flexible and realistic about your expectations and plans. You may not be able to perform at your optimal level or attend every meeting or event on your agenda, especially on the first day or two of your trip. Give yourself some time and space to rest and recover, and prioritize the most important tasks and activities. You can also communicate with your colleagues, clients, and managers about your availability and schedule, and ask for their understanding and support. Don't be too hard on yourself or feel guilty if you need to take a break or reschedule something.

5 Use technology wisely

Technology can be a useful tool to help you adjust to different time zones, but it can also be a source of stress and distraction. On one hand, you can use technology to stay connected with your family, friends, and coworkers, and to access information and entertainment. You can also use apps or devices that monitor your sleep quality, provide soothing sounds or music, or offer relaxation techniques. On the other hand, you should avoid using technology too much or too late, as it can interfere with your sleep and circadian rhythm. You should also be mindful of the time difference and respect the boundaries of your contacts, and avoid sending or receiving messages or calls at inappropriate hours.

6 Learn from experience

Finally, one of the best ways to adjust to different time zones is to learn from your own experience and feedback. Every person is different, and what works for someone else may not work for you. You may need to experiment with different methods and strategies, and find out what suits your preferences and needs. You can also keep a journal or a log of your travel experiences, and record how you felt, what you did, and what helped you or hindered you. This can help you improve your travel skills and prepare for your next trip.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?