One of the most stressful parts of air travel is the jet lag that often comes with it. And what’s worse is that it can be a serious bummer on the first few days of your vacation. However, if you look after your body, make the right decisions, and do these few things we tell you in this article, it shouldn’t be too hard to overcome.
Get Plenty of Natural Light
Exposure to natural light helps regulate your body’s internal clock, so make sure you spend plenty of time outside during daylight hours at your destination. Morning sunlight can help reset your circadian rhythm, especially if you’ve traveled east, helping you to adjust to your new sleep schedule more efficiently.
Consider Melatonin Supplements
If you know that you’ll struggle to get to sleep on the night of your arrival, melatonin could be helpful. This is a hormone that regulates sleep-wake cycles, and it’s available as a supplement, allowing you to top up your body to adjust to the new time zone. However, consult with a healthcare professional before doing this because it sometimes comes with side effects.
Eat Balanced Meals at Appropriate Times
It’s a great idea to continue consuming meals at local mealtimes, as this will help your body adjust to the new time zone. Eating balanced meals rich in protein, fiber, and healthy fats will also help to support sustained energy levels, so don’t jump straight to heavy or sugary foods; you can enjoy these local cuisines later on your trip.
Adjust Your Sleep Schedule Before Traveling
The best way to prepare for jet lag, according to John Hopkins Medicine, is to start adapting your sleep routine a few days prior to your departure. If traveling east, go to bed and wake up earlier. For westward trips, do the opposite. This gradual adjustment can help your internal clock sync with your destination’s time zone, making the transition smoother.
Stay Hydrated During Your Flight
Airplane cabins have low humidity, which can cause dehydration, so you’ll need to drink plenty of water before, during, and after your flight. Not only will this be good for your body in general, but staying hydrated will prevent the symptoms of jet lag from being worse than they should be. It’s also worth avoiding alcohol and caffeine, as they can both contribute to dehydration and interfere with sleep patterns.
Take Short Naps Wisely
It’s understandable that, upon arriving at your destination, you’ll feel exhausted and want a nap, but keep it short. 20-30 minutes is generally the maximum you should be napping for, preventing you from disrupting your nighttime sleep. This brief rest can refresh you without making it harder to adjust to the new time zone, which is going to be important during the first couple of days.
Avoid Heavy Meals Before Bedtime
As we just briefly mentioned, eating a large meal close to bedtime isn’t a good idea, especially when adjusting to jet lag. Opt for lighter snacks if you’re hungry in the evenings, satisfying your hunger without causing discomfort or messing up your sleep anymore. Once you’ve adjusted, you can start properly immersing yourself in the local dishes.
Stay Active Upon Arrival
While it will definitely be tempting to get some rest upon arrival, it’s best to engage in light exercise, helping to reduce fatigue and promote better sleep later. A brisk walk, stretching, or a gentle workout can improve your mood and energy levels. Physical activity will also help to regulate your circadian rhythm, making it easier to adapt to the new time zone and recover from jet lag.
Limit Screen Time Before Sleep
The blue light emitted by phones, tablets, and computers can interfere with your body’s ability to produce melatonin, which can make for a disaster when you have jet lag. So, stay away from screens at least an hour before bed to improve your sleep quality. As an alternative, consider reading a book, which will no doubt help you get to sleep.
Take Warm Showers or Baths
The simple act of taking a warm shower or bath before bed can help you relax and prepare for sleep, as the drop in body temperature after getting out mimics the natural decline in body temperature that occurs during sleep. This can do wonders for jet lag, so it’s worth giving a go if your body doesn’t yet feel ready for bed.
Use Earplugs and Eye Masks
Another great way to overcome your jet lag quickly is to minimize sleep disruptions during your flight. Earplugs and eye masks can help with this a lot, as can noise-canceling headphones. They’ll block out all the noises and lights on your flight, creating a dark, quiet environment to help you get some catch-up sleep. They could be useful if your accommodation is in a busy area, too.
Stay on Local Time
As soon as you board your flight, set your watch to the destination time. This mental adjustment can help you start acclimating to the new time zone. Upon arrival, try to stick to local time for meals and sleep, even if it means staying awake a bit longer or getting up earlier.
Practice Relaxation Techniques
It’s a very good idea to practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation, particularly on your flight or on the night of your arrival. This will greatly improve your sleep quality and could also prove to be useful if you’re feeling anxious about traveling or adjusting to a new environment.
Avoid Alcohol and Caffeine
As a general rule, avoid both alcohol and caffeine during your flight and the first couple of days of your vacation, as these substances can interfere with your sleep patterns greatly. While alcohol may make you feel sleepy initially, it can disrupt your sleep cycle, and caffeine is a stimulant that can keep you awake, so neither is wise.
Maintain a Consistent Sleep Environment
Even though you’ll be sleeping in a new temporary home, try to recreate your usual sleep environment, which can help you feel more at home. Bring along familiar items such as your pillow, a favorite blanket, or even a white noise machine. This consistency can make it easier for your body to relax and fall asleep, aiding in quicker recovery from jet lag.
Try Aromatherapy
If you find it helps at home, consider bringing essential oils like lavender or chamomile on your trip, which are famous for promoting relaxation and improving sleep quality. Use a few drops in a diffuser or on your pillow to create a calming atmosphere, and you’ll soon be overcoming jet lag in no time.
Plan a Relaxed Itinerary
If possible, schedule light activities for the first couple of days at your destination to allow your body time to adjust without the added stress of a packed itinerary. Gentle sightseeing or leisurely walks can help you acclimate without overwhelming your body, leading to quicker recovery. After all, if you’re too tired, you won’t appreciate busy attractions anyway.
Stay Positive and Patient
Above all, the most important thing to remember when you’re adjusting to a new time zone is that your jet lag will eventually pass. It can take a few days, but stay positive and patient with yourself during this adjustment period. Stressing about jet lag can make it worse, so focus on the enjoyable aspects of your trip and give your body the time it needs to acclimate.