I am sure everyone has been there–you get off a long flight, arrive in the prettiest location ever and even though it is the middle of the day, all you want to do is fall fast asleep. Jetlag hits us all, and it hits us hard.

But what if there was ways to beat it? To make it so that when you arrived in your new destination–no matter how long the flight was–you got off the plane feeling refreshed and ready to see the sites. Luckily, that dream can become a reality by following these four ideas.

To Sleep or Not to Sleep, that is the question.

The easiest way to answer this question is knowing the local time at your future destination. If it is daytime in your final destination–but night when you take off–try to fight sleep and instead use that time to work or relax. The same goes for the other way: even if it is one in the afternoon when your plane leaves the ground, but is 11 PM at your destination, try to get some shut eye. Getting into the rhythm of your destination’s time early, will help make it easier for you once you arrive. Even though it might suck while on the plane, your body and sleep cycle will thank you later.

Forgo the in-flight movie.

If you are trying to get some sleep, and therefore get in sync with your final destination, don’t watch the movie–or really use any type of technology an hour before sleeping. The blue-spectrum light that technology screens emit can delay sleep. Making it that much more difficult to get some shut eye while up in the air.

Walk it off.

Or run if that is more your style. Either way, once you land make sure to get a fair amount of exercise for when you get your body moving, it is much easier to wake you. No matter what you do– yoga, running, walking around the city, or just stretching in your hotel room– just make sure to get get your heart rate up a bit–even if it is only for 10 or 20 minutes.

Curtail the coffee and instead drink water.

Staying hydrated by drinking water is imperative when flying. It not only helps you feel good once you land, it can also help beat jet lag. So try to avoid all that free coffee during your flight, and even up to 12 hours before. Coffee not only has been shown to cause dehydration, it can also cause more jet lag, especially if it keeps you awake when you should be sleeping (remember rule 1). So instead of coffee, switch to water–your body will thank you.

Science shows that jet lag only occurs if you are traveling at least two time zones- which is increasingly becoming more and more common as greater numbers of people begin to travel. So if you are one of the hundreds of people getting reading to take a trip, then definitely keep these four tips in mind if you want to arrive at your destination awake and refreshed.