Traveling long distances, for business or pleasure, is tiring. But it can become more than just tiring when you cross time zones...you can experience jet lag, which is no fun. And with the number of passengers traveling internationally at an all-time high in 2017, crossing time zones is becoming increasingly common. This means more and more people will be prone to suffer from the effects of jet lag while traveling. But, as jet lag expert Charmane Eastman explains in a Time article, there are things you can do and steps you can take to help prevent it.

Jet lag can wreak havoc on your body. It can cause fatigue, and difficulty sleeping, it can affect mental and physical performance, and it can make you feel disoriented. Experiencing these types of things is sometimes enough to ruin a vacation or a business trip.

It happens because our internal clocks, known as our circadian rhythms, become out of sync with the time zone we're in. Our circadian rhythms tell our bodies when to eat, sleep and wake. When you travel across time zones and tell your body to sleep, wake or eat at the wrong time according to your circadian rhythm, jet lag sets in. You may want your body to be touring a foreign city, but your body thinks it should be sleeping. This discord can lead to real physical ailments as mentioned above. Jet lag will eventually fade as your internal clock adjusts, but there are some things you can do to help offset its effects.

Eastman suggests, if possible, you begin to shift your internal clock a few days before you travel. Basically, you want to gradually shift your body to the time zone you'll be traveling to in order to get ahead of the jet lag. That means going to bed earlier or later each night and waking up earlier or later each morning to get your body more closely synced to the future time zone.

She also recommends staying hydrated, as dehydration can make the symptoms of jet lag worse. Skip alcohol on the flight and before bed and try exercising when you land to help you stay awake. Also avoid foods that can cause you indigestion, as jet lag itself can cause that. You can shift your meal times to the time zone you'll be in too, which can help your body begin to shift the circadian rhythm that controls when it thinks it's time to eat.

Another trick Eastman suggests is taking one to three milligrams of melatonin two hours before your desired bed time. Melatonin is a naturally occurring hormone that scientists think signals darkness, so it can help your body drift off to sleep a little more easily when you're shifting your normal bed time. Of course, always consult your doctor before taking any supplement.

Hopefully these tips will help combat jet lag on your next jaunt around the globe.