Jet lag can ruin a holiday if you’re falling asleep over breakfast and staring at the ceiling at night. Follow these easy steps to be jet-lag-free.

Avoid arriving at night

You’ll have dinner at a normal time and be much more likely to sleep than on an afternoon flight. Depending on the length of the flight and the number of time zones you cross, you’ll arrive at your destination in the morning or afternoon. This is the best way to replicate your normal schedule, and it’ll be easier for you to reset your clock.

Say goodbye to coffee

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 do fall asleep and so reduces total sleep time.

Avoid the bar

Cabin air dehydrates passengers, and altitude changes can quicken the effects of alcohol (the rule of thumb is one drink in the air is the same as two or three on the ground). A cocktail may relax you, but it’s also apt to dry you out, and even worsen symptoms of jet lag.

But drink water

Drink at least 2 or 3 glasses of water for every hour you’re in the air—even if you don’t feel thirsty. Your body functions best when it’s hydrated, so drinking lots of water is a great way to offset the effects of jet lag.