If you’re traveling for pleasure, jet lag can be a nuisance. Being tired can cut short your precious time for fun or relaxation. If you’re flying for business, it can affect your performance and even impact potential deals. Either way, managing jet lag is important to make the most of your trip. Here are ten of the best tips to help you land feeling fresh, alert, energized, and with your body clock fully in check.

Sometimes, last-minute flights are inevitable, but if you’ve planned your trip in advance, then you’ve got time to prepare your body. Start shifting your bedtime towards your destination’s time zone a few days before you leave. Even if it’s by 30 minutes, every little bit helps. It gives you a head start in adjusting, so by the time you land, it won’t feel like such a shock.

It can be hard to rest at an unusual hour, especially if you’re not a good sleeper normally. But traditional sleeping pills can leave you groggy and disrupt your routine even more. Instead, try gentle, plant-based sleep aids. They can help you drift off without the blurry feeling the next day. Some frequent travelers swear by natural sleep supplements, or suplemento natural para dormir, inspired by Hispanic traditions. They combine melatonin with magnesium and extracts like passionflower and lemon balm to help you ease into a deep and restful sleep.

Airplane cabins have extremely low humidity, which can, quite literally, dry you out. Dehydration only makes fatigue worse. Drink plenty of water in the run-up to your flight, sip regularly while you’re in the air, and keep it up after you land. That gin and tonic on board might be tempting, but alcohol can make you feel worse. It’s also best to avoid caffeine while you travel. It can dehydrate you even more.

Your body naturally wants to abide by its circadian rhythm; waking up with the sun and resting when it gets dark. Lean into this by exposing yourself to natural daylight in the morning when you reach your destination. A short walk, sunbathing on the terrace, or lounging by a sunny window can signal to your body that it’s time to be awake.

Heavy meals make your digestive system work harder. This can make you feel sluggish and low-energy. On travel days, stick to lighter foods like salads, fruit, and plant-based protein. When you arrive, try to eat at local mealtimes, even if you’re not particularly hungry. It tells your body it needs to sync up to the local schedule. Eating locally also usually means you’ll get more fresh, nourishing meals, and it’s a great opportunity to immerse yourself in the local culture.

Whether you’re taking a regional flight or globe-trotting to far-flung destinations, don’t let jet lag hold you back. A few simple habits and the right preparation can help you combat this pesky condition. Check off all ten tips on this list, and you’re sure to step off the plane ready to maximize every minute of your trip.