HOW TO BEAT JET LAG

HOW TO BEAT JET LAG

Did you know that your body has an “internal clock”. Basically, your body has a rhythm that helps to keep you on a schedule and helps to tell you when it’s time to wake up and when to go to sleep. So what happens when this schedule is disrupted? If you’re like most people, the first day after traveling internationally you can feel pretty worthless. Time zone changes have a way of catching up with us. However, there are ways to reduce the zombie-like symptoms so many of us experience after flying! Here’s my quick guide on how to beat jet lag!

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Prepare at home

One of the keys to beating jet lag is preventative not remedial. Take action prior to your departure. Your immune system is weakened while traveling so a few days before leaving make sure you are getting enough sleep, fluids and vitamins! Here is a checklist for things you can do to help prevent Jet Lag before you leave home.

Adjust Your Sleep Schedule

Gradually shift your sleep schedule to match your destination’s time zone a few days before departure. If you’re traveling east, go to bed and wake up earlier; if traveling west, do the opposite. This helps your body adjust slowly and reduces the shock of the time change. Everyone tends to have one direction that is more difficult for them. Personally I always find flying East to make my jet lag much worse. I start to adjust earlier when I know I am flying that direction.

Get Plenty of Rest

Ensure you’re well-rested before your trip. Avoid starting your journey sleep-deprived, as fatigue can exacerbate jet lag symptoms. Aim for consistent, quality sleep in the days leading up to your departure. I know the end of trips can be busy, trying to fit in as many experiences last minute, but plan those for earlier in your day and try to get to bed early.

Stay Hydrated

Begin hydrating a day or two before your flight. Dehydration can worsen the effects of jet lag, so drink plenty of water and avoid excessive caffeine or alcohol, which can dehydrate you. We all enjoy the free drinks on the plane or in the airport lounges, but if you suffer from severe jet lag, I highly recommend skipping those and choosing water for each meal instead.

Adjust Meal Times

Start aligning your meal times with those at your destination. This can help reset your body’s internal clock, as your eating schedule is a strong signal for your circadian rhythm. If you are a breakfast person, start your day by eating at the time they would eat breakfast. If you’re travel East, this I obviously more difficult as you would tend to be asleep during their breakfast time. You can then simply have your breakfast during their lunch and your lunch during their dinner. Then try to sleep earlier and skip that last meal so you are hungry when you wake up.

Optimize Flight Timing

When possible, choose a flight that arrives at your destination in the early evening. Try to stay awake until your new local bedtime to help your body adjust more quickly. An overnight flight can also help you sleep on the plane, making it easier to adapt upon arrival. If you can sleep on a red-eye and was up refreshed at your next destination, absolutely go for that! However, if you are like me and find it very difficult to sleep on transportation, book flights during the day as best as you can. Missing out on a full night of sleep tends to really make that first day or two difficult.

Plan Your Activities Thoughtfully

If possible, schedule lighter activities or downtime for the first day or two at your destination. This gives your body some time to adjust without putting additional stress on your energy levels. We know sometimes you have shorter trips and your time is precious, but forcing yourself to hike 10km the morning you arrive might actually knock you out for the rest of your trip. Giving yourself the grace to allow your body the rest it needs upon arrival will help you in the long run.

Exercise Regularly

In the days leading up to your trip, maintain a regular exercise routine. Physical activity can promote better sleep and help regulate your body’s circadian rhythm, making it easier to adapt to time zone changes. We know the days before can be hectic with planning, packing and other necessities, but even a daily walk will help!

Try to sleep on the plane! 

Obviously if you cannot lose as much sleep, your body will not feel as deprived upon arrival. However if you’re like me this one is normally not the easiest option. If you really struggle to sleep on planes, there are a few tricks to help combat it.

Use Light Exposure Wisely

Expose yourself to light that matches your destination’s time zone as soon as possible. If arriving during the day, get outside in natural light to help reset your internal clock. Conversely, use eye masks and avoid bright screens if you need to sleep at an odd time. Your body will naturally adjust quicker when given the right light cues. This also means instead of watching movies or being on your phone, try reading a book and limiting the screen light you are exposed to during the flight.

Use A Sleep Mask

Having a sleep mask like the one we use from All Asleep is also a great tool to help block out the light and other distractions. Personally, I have trouble sleeping with even the smallest amount of light creeping in. A sleep mask is a great way to help train your body to expect sleep as well.

ALLAsleep: Travel Mask

Consider Melatonin

Consult with your doctor about using melatonin supplements to help regulate your sleep-wake cycle. Melatonin can assist in adjusting your body’s internal clock to the new time zone, especially when taken a few days before and after your trip.

Coffee.

As soon as you land, have a coffee and something to eat to get yourself some energy to start. Food = fuel and the sooner you get some fuel into your system, the quicker you will have energy. If it is around a meal time in your new destination, even better! Get started right away by getting on their schedule. You don’t have to have a large meal but get your body to start adjusting as soon as possible. Here are a few tips to optimize the effectiveness of caffeine to help combat jet lag.

Time Your Caffeine Intake

• Use Caffeine During the Day: Caffeine can help you stay awake during the day when you’re adjusting to a new time zone, particularly if you’re feeling drowsy. It’s most effective when consumed in the morning or early afternoon, as this helps you stay alert when you need to be active.
• Avoid Late-Day Caffeine: Avoid caffeine in the late afternoon or evening, especially in the new time zone, as it can interfere with your ability to fall asleep and disrupt your body’s adjustment to the new schedule.

Limit Your Consumption

• Don’t Overdo It: While caffeine can give you a boost, too much can lead to jitteriness, anxiety, or trouble sleeping. Stick to moderate amounts (e.g., one or two cups of coffee) to avoid disrupting your sleep schedule further.
• Balance Caffeine with Hydration: Caffeine can dehydrate you, which can exacerbate jet lag symptoms. Make sure to drink plenty of water alongside your caffeinated beverages to stay hydrated.

Use Caffeine Strategically

• Combat Sleepiness at Crucial Times: If you’re trying to stay awake until the local bedtime, a cup of coffee or tea in the afternoon can help you push through the day and adjust more quickly to the new time zone.
• Power Through Important Events: If you have meetings, activities, or obligations soon after arrival, a dose of caffeine can help you stay focused and alert during these critical times.

Change the time on your watch right away.

This one is a big jet lag fighter for me. Try not to think about what time it is “back home”. This helps to train your body to adjust. If you’re constantly thinking “oh wow it is past midnight” your body will start to wonder why you aren’t sleeping and you may start to fade. Trying to get on the current time zone schedule is vital. It helps to have actives schedule to keep you active but not over exerted, which leads us to the next tip.

Get moving.

Plan on doing an activity on the day you arrive even if it’s just a little walk about town. The fresh air and movement will help combat the drowsiness. Think about how you are when you’re on an exciting excursion. You forget about food, you forget about time and you definitely won’t be focused on sleep. While, we do not recommend scheduling a 10km hike on day 1, we do think it’s very important to get your body moving and the blood flowing especially after those long haul flights.

Don’t nap!

Don’t take a nap! You will end up sleeping for hours and wake up way off schedule. Stay awake until an early local bedtime. If you are someone who can rock the 20 minute Power Nap and wake up really well rested (first off, I hate you) then this doesn’t apply to you. However if you are a mere mortal, not blessed by the sleep deities, then try really hard to power through until an appropriate bedtime in your new time zone.

There we have it folks! Some of my top tips and tricks to help you beat jet lag! Let me know if you have any other amazing ways to fight off the sleepiness when traveling in the comments below.

Need More Travel Tips?

Make sure you also check out our article about essential air travel tips to help make your journey smoother.

Essential Air Travel Tips to Make Your Journey Smoother

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