Some tips to avoid jet lag include:
- Several days before departure, gradually shift your sleeping and eating times to coincide with those at your destination. Once you arrive, adopt the local time for your daily routine.
- Fly overnight. Depending on the length of the flight and the number of time zones you cross, you will arrive in Hilo in the morning or afternoon. This is the best way to replicate your normal schedule, and it will be easier for you to “reset your clock.”
- Limit your caffeine intake. For 12 hours before, as well as during your flight, avoid overeating and caffeine. Although caffeine can help keep you awake longer, it makes you wake up more often once you fall asleep and reduces total sleep time.
- Stay hydrated. Drink a lot of water on the plane and when you arrive. Avoid or limit drinking alcohol.
- Try to sleep on the plane.
- Get outside. After arrival, spend a lot of time out in the sunlight, which will help your body reset its natural time clock to coincide with your new surroundings.
- Don’t go to sleep too early. Unless you arrive at your destination at night, and close to a normal bedtime, don’t go to sleep as soon as you reach your room or apartment. You are better off staying up until bedtime: If you are really exhausted from traveling, a 20-minute nap could easily become a three-hour nap, which will disrupt your sleep schedule even more—you might find yourself wide awake at 4 AM.