Travel and Leisure covers how to avoid jet lag.

Start by improving your sleep hygiene at home before a trip. You can train yourself to go to bed roughly an hour earlier each night if you’re anticipating a time change, with apps like Timeshifter to help you get onto your new schedule. Try to minimize large meals within two hours of bedtime and screen time within an hour before tucking in. If you get used to a standard sleep routine before your travels, whether it’s a book, cup of tea, or essential oils spritzed on your pillow, it will be easier to signal to your body that it’s time to go to bed in a new location by following the same steps.

“Sleeping well is a challenge for many travelers; however, the solution doesn’t come in a bottle,” said Dr. Jennifer Martin, clinical psychologist and behavioral sleep medicine specialist. “I always encourage people to think about what makes sleeping at home so much better, and bring as much of that experience with you as possible.”