Discover 5 simple and effective steps to beat jet lag and adjust quickly to new time zones. Say goodbye to fatigue and hello to refreshed travel experiences!
Whether you’re a seasoned globetrotter or first time flyer, it’s likely you’ll experience jet lag at some point throughout your travels. Jet lag occurs when your circadian rhythm (body clock) is out of whack. Your body thinks it’s in a different time zone, when it’s physically somewhere else, so it gets confused, restless and a little silly. While there’s no quick cure or magic pill to avoid jet lag completely, there are some simple steps you can take to help minimise the effects. Read on to discover our top 5 ways to beat jet lag.
Get with the times
In the hours (or days if you want to be extra prepared) leading up to your flight, adjust your watch to the local time of your final destination and adjust your routine accordingly. While it may feel odd to eat breakfast for dinner or sleep before you’re tired, your brain will start to recognise that it’s time to adjust to a different cycle. Not only will this help stimulate sleep, but it will also ensure you arrive in the destination feeling refreshed and ready to explore.
Don’t be afraid of the dark
Once you’ve set your watch to your new destination, it’s time to start re-setting your internal body clock. Blocking out light is a great way to beat jet lag because darkness helps promote sleep. When your brain senses darkness, it begins producing melatonin, the natural chemical that initiates sleep. So, if your destination is several hours ahead, we recommend wearing sunglasses until you’re ready to snooze, and then use an eye mask to completely block out the light. Noise cancelling headphones are also a great option as well as ear plugs and a comfy pillow for uninterrupted slumber.
Re-create your night time routine
We get it, tiny seats, screaming babies, turbulence and annoying announcements make it difficult to sleep on planes, especially if you’re stuck in the dreaded middle seat in a constant battle for the arm rest. If you struggle to sleep on planes and an eye mask just won’t cut it, try and recreate your usual night time routine as much as possible. If that means wearing comfy pj’s and fluffy socks, writing in your journal or applying a face mask and skin mist, then go for it! You may get a few funny looks from your fellow passengers, but if it will help you sleep and reduce jet lag then who cares?!
Stay hydrated & lay off the booze
As tempting as it may be to indulge in the unlimited free booze, alcohol can actually increase your risk of jet lag (and a nasty hangover). Alcohol becomes more potent at high altitudes and dehydrates the body a lot faster. While alcohol may induce sleep quicker, it will significantly reduce the quality of sleep and make the body more restless. If you do want to have a drink, we recommend doing so in the morning or early afternoon, and drink 3 times as much water as you do alcohol.
Seek fresh air & sunshine
Once you land in your new destination, it’s important to keep adapting your body to the local time zone. Unless you land late at night and can go straight to your hotel, we recommend getting some fresh air and sunshine to help adjust your body clock. While it may be tempting to dive straight into that cosy hotel bed as soon as you arrive, there’s a risk you could wake up at 3.a.m and completely ruin your sleep schedule for the coming days. Instead, aim to push through the tiredness and go for a walk around the neighbourhood, see the sights and take in the new environment. Fresh air and natural light are ideal for resetting your internal body clock and you’ll be able to sleep easier once night falls.
5 Simple Steps to Beat Jet Lag
Traveling across time zones can be exciting, but it often comes with the dreaded jet lag. The fatigue, disorientation, and disrupted sleep can make your trip less enjoyable. Fortunately, there are simple strategies you can use to beat jet lag and get back to feeling like yourself faster. Here are five easy steps to beat jet lag and make your travels more comfortable:
1. Adjust Your Sleep Schedule Before You Leave
One of the best ways to prepare for a time zone change is to gradually shift your sleep schedule. If possible, start adjusting your bedtime and wake-up time a few days before your trip. For example, if you’re traveling east, try going to bed an hour earlier each night. If you’re heading west, aim for later bedtimes. This gradual adjustment can help your body start syncing up with your destination’s time zone before you even board the plane, helping you beat jet lag before it starts.
2. Stay Hydrated During Your Flight
Dehydration is a common culprit when it comes to jet lag. Airplane cabins have low humidity, which can lead to dehydration, making you feel more tired and sluggish upon arrival. Be sure to drink plenty of water throughout your flight, and avoid excessive caffeine or alcohol, as they can contribute to dehydration. Staying hydrated will help keep you feeling more refreshed and alert once you land, giving you a better chance to beat jet lag.
3. Expose Yourself to Natural Light
Once you arrive at your destination, make it a priority to spend time in natural sunlight. Natural light is one of the most powerful cues for regulating your internal body clock. If you’re trying to adjust to an earlier time zone (like when traveling east), get out in the morning sun. If you’re trying to adapt to a later time zone (like when traveling west), expose yourself to sunlight in the afternoon. This will help reset your body’s internal clock and ease the transition, helping you beat jet lag more effectively.
4. Take Short Naps (But Don’t Overdo It)
If you’re feeling tired after your long flight, a short nap (20-30 minutes) can help boost your energy without affecting your ability to sleep later. Avoid taking long naps, as they can disrupt your ability to adjust to the new time zone and make jet lag symptoms worse. Short naps will help you stay awake and alert while giving your body time to adapt to the new schedule, helping you beat jet lag faster.
5. Use Sleep Aids Wisely (If Needed)
For some people, sleep aids like melatonin or prescription sleep medications can be helpful for adjusting to a new time zone. Melatonin, a hormone that regulates sleep, can help you fall asleep at the right time according to your new time zone. However, it’s best to use sleep aids sparingly and consult your doctor before taking anything, especially if you’re considering prescription medication. The goal is to help your body ease into the new rhythm naturally and beat jet lag without relying on chemicals.
