9 Life Changing Tips For Avoiding Jet Lag
If you’ve ever found yourself wide awake at 3 AM in a foreign land, staring at the ceiling and wondering why your body is convinced it’s still yesterday, you’re not alone. For the record, that was my exact situation when I did my first “big” travel to Europe! Here’s a bit of photo evidence of me less than an hour after landing in Naples Italy-
Jet lag is the sneaky travel companion nobody invites but everyone seems to bring along. But don’t worry, I’ve got your back! As an intelligent (and if I may say, pretty funny) young woman who’s been around the world and back, I’ve compiled some life-changing tips to help you outsmart jet lag and make the most of your adventures.
So today we’re diving into nine essential strategies that will have you feeling like a local from the moment you land. Whether you’re flying east or west, these tips will help you adjust faster than you can say “passport stamp.” From pre-flight preparations to in-flight tricks and post-arrival hacks, you’ll be equipped with all the knowledge you need to conquer time zones like a pro.
Now, pack your bags, grab your boarding pass, and get ready to embrace your journey without the groggy side effects. With these tips in your travel toolkit, you’ll be saying goodbye to sleepless nights and hello to vibrant, jet lag-free days. Let’s dive in and discover how to keep your internal clock ticking smoothly, no matter where your wanderlust takes you!
Now let’s get into it-
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9 Life Changing Tips For Avoiding Jet Lag
How to actually avoid jet lag when traveling:
1. Start Adjusting Early Begin shifting your sleep schedule a few days before departure.
- Steps: If you’re traveling east, go to bed an hour earlier each night. Traveling west? Stay up an hour later. Gradually adjust your meal times to match your destination’s schedule. This preemptive tweak can help your body clock align more smoothly with the new time zone.
- The more time that you commit beforehand to adjusting your body and sleep schedule than the less of a struggle it will be when you arrive at your travel destination. It can be annoying to make the adjustments beforehand but trust me, when you are on your trip and able to enjoy yourself right away you will be so thankful that you took the time before the trip to avoid jet lag!
- I like to go with a 1 hour / 1 day ratio – meaning if the destination is a 6 hour time difference I start adjusting my personal schedule to the best of my ability 6 days beforehand and adding an additional hour each day.
2. Stay Hydrated Hydration is your best friend during travel.
- Steps: Drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine, which can dehydrate you and disrupt your sleep patterns. Carry a reusable water bottle and refill it frequently to ensure you’re staying hydrated throughout your journey.
- It can be tempting to drink up as much free plane booze- I get it! But alcohol is proven to actually make you sleep significantly worse even though it makes you groggy. And we all know that a rough night of sleep doesn’t help anything and it makes jet lag way worse.
3. Adapt to Local Time Immediately Embrace your new time zone as soon as you arrive.
- Steps: Set your watch to the destination time once you board the plane. Eat meals and sleep according to the local time, even if it feels unnatural. This will help reset your internal clock faster.
- This is a bit of a “rip the bandaid off” strategy but it works and it forces your body to adjust a lot quicker when you arrive in your destination if you aren’t confusing it with cherry picking which actions it thinks is happening.
4. Get Plenty of Daylight Natural light is a powerful cue for your body clock.
- Steps: Spend time outside during daylight hours, especially in the morning. Go for a walk, sit by a window, or enjoy some sightseeing. Exposure to sunlight helps regulate your circadian rhythm and can significantly reduce the effects of jet lag. Sitting a dark hotel room can be tempting when you’re starting to feel jet lag but getting sunlight right away will help kick it in the butt before the jet lag really sets in!
5. Take Short Naps Wisely Naps can be a double-edged sword.
- Steps: If you’re exhausted upon arrival, take a short nap (20-30 minutes) to recharge without falling into deep sleep. Avoid long naps that can interfere with adjusting to the new time zone. Aim to stay awake until your normal bedtime in the local time.
6. Use Sleep Aids Sparingly Sometimes, a little help is needed to catch some Z’s.
- Steps: Consider using natural sleep aids like melatonin, which can help reset your sleep cycle. If you use prescription sleep aids, do so cautiously and under medical advice. These should be a last resort and not relied upon for every flight.
7. Eat Light and Smart Heavy meals can make you feel sluggish and disrupt your sleep.
- Steps: Opt for lighter meals that are rich in protein and vegetables. Avoid heavy, fatty foods, especially close to bedtime. Eating small, nutritious snacks can help maintain your energy levels without overloading your digestive system.
8. Move Around During the Flight Keeping active can prevent stiffness and promote better sleep.
- Steps: Take regular walks up and down the aisle, stretch in your seat, and do simple exercises like ankle circles and knee lifts. Moving around helps keep your blood flowing and can reduce the risk of deep vein thrombosis (DVT). Also, when your body feels stiff it can be even more challenging to sleep on a plane. Remember- you want to try anything that will help your body get ideal sleep on your flight to set you up for success when you land!
9. Create a Comfortable Sleep Environment Quality sleep is key to overcoming jet lag.
- Steps: Use earplugs, an eye mask, and a neck pillow to create a comfortable sleep environment on the plane. Block out noise and light to mimic nighttime conditions. Once at your destination, ensure your sleeping area is dark, quiet, and cool.
- Take time before you are actually on your flight or hotel to think about what tools can help you sleep. Plan in advance for noisy environments, bright lights, etc. with a focus on the things that make it harder for you personally to sleep.
By following these tips, you’ll be well on your way to mastering the art of jet lag avoidance. Happy travels, and may your adventures be filled with energy and excitement!
Korra The Explorer
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