what is jet lag and how to avoid it

Jet lag is a temporary sleep condition caused by traveling across multiple time zones, which disrupts your body's internal clock. You can reduce its effects by adjusting your schedule before and after your trip.

Prepare before you leave. In the days before your trip, gradually shift your bedtime and meal times to match your destination's time zone. Starting your journey well-rested is also important.
During your flight. Stay hydrated by drinking plenty of water and avoid alcohol and caffeine, which can worsen dehydration and disrupt sleep. Moving around the cabin during long flights can also help.
Adjust upon arrival. Adopt the local schedule immediately by eating and sleeping at local times. Exposure to natural daylight is one of the most effective ways to help your body clock reset to the new environment.
Consider supplements or therapy. Some travelers use melatonin supplements or light therapy to help manage symptoms, though it is best to consult a healthcare provider regarding timing and dosage to ensure effectiveness.