Do You Hate Jet Lag?
Jet Lag is what happens when you fly into a different time zone, which affects your circadian rhythm. This is what makes you feel so drained when you arrive at your destination and what makes it hard to fall asleep at the proper hour. If you hate giving up days of your vacation to jet lag, here are 20 strategies for completely avoiding it.
1. Sleep On The Plane
Any frequent flyer will tell you how important it is to get yourself to sleep on the plane. Do whatever you can before the flight to ensure you're adequately tuckered out by the time you board.
2. Shift Your Sleep Schedule Before Your Trip
A few days before your trip, adjust your bedtime and wake-up time gradually to align with your destination's time zone. It can be as minimal as 15 minutes a day.
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3. Mentally Adjust By Switching Your Phone's Time
Much of jet lag is just mentally adjusting to a different time zone. To help yourself do so, switch your devices to the time zone you're traveling to a few days before departure.
4. Adjust Meal Times Ahead Of Time
It's not just your sleep schedule that's going to change; it's all your daily scheduled activities. Adjusting your meal times a few days before you depart for the time zone of your destination can help your internal clock make the shift.
5. Limit Alcohol & Caffeine
Alcohol and caffeine disrupt your sleep cycle even when you don't have jet lag to contend with. If you're serious about preserving your sleep quality during travel, limit or cut out caffeine and alcohol before traveling to increase your chances of sleeping on the plane.
6. Stay Hydrated
Drinking plenty of water throughout the flight can help combat the dry cabin air and help you sleep better. Dehydration worsens jet lag symptoms like fatigue and headaches.
7. Exercise
Professional athletes who travel a lot swear by exercise for avoiding jet lag. Even if it's just a short 15 minutes in the hotel gym after you land, it can help to reset your clock.
8. Try Melatonin
Melatonin is a naturally occurring sleep hormone in our bodies. Some people swear by melatonin supplements for helping their circadian rhythm get in sync with a different time zone.
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9. Stay Awake Until Nighttime
When you land in your new destination, if it's daytime, force yourself to stay awake until it's a normal bedtime. If you fall asleep during the day, it will only make it harder to sleep at night, contributing to your internal clock's confusion.
10. Choose The Right Plane
If you can, find a flight on a 787 Boeing Dreamliner or similar model. These planes are larger, giving you space to stretch, and they're equipped with an improved air pressure system, which makes the plane less stuffy.
11. Move Around
When you're not sleeping on the plane, take little walks around the cabin, stretch your limbs, and even do squats if there's enough space. This will help with blood circulation and prevent you from feeling sluggish when you land.
12. Expose Yourself To Natural Light
When you get to your destination, expose yourself to as much natural light as possible during the day so your body gets the message that it's not bedtime. Natural light is integral to your body's sleep-wake cycle, indicating to it when it's time to start feeling sleepy.
13. Create A Comfy Sleep Environment
Many of us have trouble sleeping on planes because, let's face it, they aren't very comfortable. However, there are steps you can take, like bringing a neck pillow, a face mask, and earplugs, that can help you sleep better.
14. Drink Tea
Get in the habit of drinking chamomile or lavender tea before sleeping. These types of herbs have sedative and calming effects, and if you're in the habit of having them before bed, it can help signal to your body that it's time for sleep.
15. Eat Light Meals
Don't fill up on heavy food before bed and expect to fall asleep easily. Our eating habits often change when we're on vacation, but ensuring you're eating light and healthy meals can keep you hydrated and your digestive system regular, ensuring you sleep better.
16. Take Cold Showers At Night
Taking a cold shower at night can help you feel more tired because the subsequent drop in your internal temperature mimics what the body does when it prepares for sleep. While taking a cold shower directly before bed might seem counterintuitive, doing it a couple of hours before bed can be helpful.
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17. Limit Screen Time Before Bed
Limiting screen time a few hours before your bedtime is integral to good sleep hygiene. This is especially true if your body is having trouble adjusting to a different time zone.
18. Fly East Early & West Late
When you travel west, you're "gaining" time, while when you travel east, you're "losing." Keeping this in mind, you should try to get an early flight so you arrive in the daytime when you go east and a late afternoon or evening flight when you go west to ensure your internal clock is less affected
19. Try Travel Recovery Drinks
Travel recovery drinks are what pilots and flight crews use to stay ahead of jet lag. They're essentially nutrient-packed beverages that give your immune system and body an extra boost so you arrive at your destination feeling fresh and energetic.
20. Fly Business Class
Where possible for super long flights, try to book business class to ensure a more comfortable ride. If your flight is more than 10 hours, you will not regret the extra cost.
