I love to travel. Outside of watching football on my couch, it's my favorite activity, but man can it be taxing; even more so when jet lag tags along for the ride. After long flights, you can feel out of sorts, sleepy during the day, and wide awake at night.
I’ve battled jet lag more times than I can count. Through trial and error, I’ve crafted some go-to strategies that help me bounce back faster. Here’s how to beat jet lag and start enjoying your trip in no time!
Understanding Jet Lag
Jet lag, also known as desynchronosis, occurs when your internal body clock is misaligned with local time at your destination—a common issue when crossing multiple time zones. For example, flying from New York to London means skipping ahead five hours, throwing your body off track and keeping you up (or putting you down early). Research shows that about 50 percent of travelers experience some level of jet lag when crossing three or more time zones.
Symptoms can include tiredness, difficulty concentrating, headaches, and digestive issues. Thankfully, there are various steps you can take to ease into a new time zone more smoothly.
Prepare Before You Travel to Beat Jet Lag
Adjust Your Sleep Schedule
Start shifting your sleep schedule a few days before departure. If you're heading east, try going to bed an hour earlier each night. Going west? Stay up an hour later. This gradual change will prepare your body for the new time zone.
Additionally, if your flight is long, consider taking short naps. For instance, if you’re flying to a destination with a five-hour difference, a 30-minute nap during the flight can help you adjust without disrupting your main sleep schedule too much.
Stay Hydrated
Air travel can lead to dehydration, worsening jet lag. Aim to drink at least half your body weight in ounces of water during the flight. I always bring a refillable water bottle to stay hydrated while navigating busy airports.
Try to cut out alcohol and caffeine during your travels, as these can further disrupt your sleep cycle and lead to dehydration.
Make Smart Choices During Your Flight
Get Comfortable
Dress in comfortable clothing and consider bringing a travel pillow or blanket to enhance relaxation. A cozy environment can dramatically improve your flight experience.
If you're on an overnight flight, set up a mini bedtime routine. Brush your teeth, change into your most comfortable clothes, and dim the lights. This signals to your brain that it is time to rest, making it easier to fall asleep.
Strategize Sleep
If it's nighttime at your destination, prioritize sleep on the plane. Use a sleep mask and earplugs or noise-canceling headphones to block out distractions. According to sleep experts, these strategies can help you secure up to 30 percent more rest while flying.
Conversely, if it’s daytime at your destination, stay awake and engage in activities that keep you alert. Watching movies, reading, or even working on travel plans can help.
And let me give you my absolute A+ pro tip: don't get drunk on the plane. I know - it's easy with the dehydration and free booze, but drinking will kill your circadian rhythm and throw you into a spiral before you've even touched down.
Adjust Immediately Upon Arrival
Get Some Sunlight
For all you Huberman fans out there, it's time to talk melatonin. Natural light is crucial for resetting your internal clock because it signals to your brain what time it's supposed to be. Spend time outdoors or seek bright areas to soak up sunlight. When I arrived in Barcelona at dawn, exploring the city with a coffee in hand energized me and helped me sync with local time.
Stay Active
Physical activity can help combat tiredness. After a long flight, take a brisk walk or jog to stimulate your circulation. Personally, I often explore a new neighborhood right after landing, which reinvigorates my body and mind.
Resist the Urge to Nap
It’s tempting to take a nap after arriving, but try to resist if you want to conquer jet lag. If you do need to rest, limit naps to 20 or 30 minutes. Focus on adjusting to the local schedule instead of sleeping sporadically throughout the day.
Manage Your Diet
Keep Meals Light and Balanced
Heavy meals can zap your energy, so opt for lighter options as you acclimate. Fresh fruits, salads, and lean proteins are excellent choices to maintain your energy.
Consider Timing Your Meals
Aligning your meals with the local schedule can also help. Research suggests that eating small meals according to local time, regardless of your appetite, can facilitate your body’s adjustment. For example, have a light breakfast soon after waking up, regardless of your hunger.
Stay Away from Heavy Carbs
While it’s okay to indulge occasionally, heavy carbs can lead to sluggishness. I prefer snacks like almonds or Greek yogurt to keep my energy levels steady during travel.
Use Supplements Wisely
Many travelers find supplements effective against jet lag. Before trying anything, consult your doctor, but here are common options:
Melatonin
Melatonin, the hormone responsible for sleep cycles, can be effective. Taking it before bed may help signal your body to rest, especially when traveling east. Some studies indicate that it can reduce jet lag symptoms significantly.
Herbal Teas
Chamomile or peppermint tea can soothe your mind and aid digestion. A warm cup before bed can create a calming pre-sleep ritual that promotes better sleep quality.
Essential Oils
Calming essential oils like lavender can enhance your sleep environment. Their soothing aroma can help create a peaceful atmosphere, making it easier to drift off. Just make sure you're not setting of the TSA sensors when you throw these in your carry-on.
Create a Routine at Your Destination
Sleep Hygiene
Ensure that your sleeping space promotes good rest. Keep your room dark, quiet, and cool, and consider using white noise to block out disturbance.
Set Schedules
Aim to stick to local schedules for sleeping and eating, even if they slightly differ from your home routine. Regular meal and sleep times can reinforce your body’s adjustment to the new time zone.
Listen to Your Body
Remember, everyone adjusts at their own pace. Some travelers may require extra rest, while others feel energized to explore. Pay attention to what your body needs during your adjustment period.
Embrace New Adventures
Jet lag does not have to ruin your travel experiences. By preparing before you travel, making thoughtful choices during your flight, and adjusting promptly upon arrival, you can minimize its effects. Listen to your body and allow yourself the necessary time to acclimate. With these simple yet effective tips, you will discover that conquering jet lag is much easier than you might expect.
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