Use these jet lag tips to make your trip less draining.
Jet lag can sabotage your travel plans, leaving you tired and out of sync with your destination. But it doesn’t have to ruin your trip. With a few strategic moves, you can minimize the effects and quickly adjust to new time zones.
Here are 10 helpful tips to manage jet lag and keep your energy levels high during your travels.
1. Adjust Your Sleep Schedule Before Departure
Start shifting your sleep schedule a few days before you leave. Gradually go to bed and wake up earlier or later, depending on your destination’s time zone. This allows your body to slowly adjust without the shock of an abrupt time change, reducing the severity of jet lag upon arrival and helping you stay more alert during your trip.
2. Stay Hydrated Throughout Your Journey
Hydration is key to avoiding jet lag fatigue. Airplane cabins tend to be dry, which can dehydrate you quickly. Drinking plenty of water before, during, and after your flight helps your body recover from the stress of travel and adapt to new time zones faster. Avoid caffeine and alcohol, as they can dehydrate you and exacerbate jet lag symptoms.
3. Get Plenty of Sunlight at Your Destination
Sunlight helps regulate your internal body clock by signaling when it’s time to wake up and when to sleep. As soon as you arrive, get outside and soak up natural light. This exposure will help reset your circadian rhythm, especially if you’ve traveled east, where adjusting to the new time zone tends to be more challenging.
4. Avoid Napping for Long Periods
While it may be tempting to nap after a long flight, doing so for extended periods can make it harder to adjust to the local time. If you absolutely need a nap, keep it to 20-30 minutes to avoid entering deep sleep. This short nap can recharge you without throwing off your body’s sleep-wake cycle.
5. Eat Light, Healthy Meals
Heavy meals can weigh you down, making jet lag symptoms worse. Opt for light, healthy foods such as fruits, vegetables, and lean proteins. These foods are easier to digest and provide sustained energy. Eating on a schedule that aligns with your destination’s meal times can also help reset your internal clock faster.
6. Break Up Long Flights with Layovers
If possible, choose flights with layovers to break up your journey. Stopping for a few hours in an intermediary time zone gives your body a chance to rest and reset, reducing the impact of a long-haul flight. Layovers also allow you to stretch, move around, and recharge before the next leg of your trip.
7. Move and Stretch During the Flight
Sitting for long periods can leave you feeling stiff and fatigued, which worsens jet lag. Stand up, walk around the cabin, and do simple stretches during your flight to improve circulation. This movement helps prevent feelings of lethargy upon arrival and keeps your body more alert and energized throughout the trip.
8. Use Melatonin or Sleep Aids Strategically
Melatonin is a natural hormone that helps regulate sleep. Taking a small dose of melatonin at your destination’s bedtime can help reset your internal clock and make it easier to fall asleep. If melatonin doesn’t work for you, over-the-counter sleep aids may help in the short term, but consult with a healthcare provider before use.
9. Stick to the Local Schedule
As soon as you arrive, start following the local time for meals and sleep, even if you feel tired. This forces your body to align with the new time zone. Avoid the temptation to eat or sleep according to your home time zone, as doing so will prolong the adjustment period and worsen your jet lag.
10. Stretch Your Legs with Gentle Exercise
After you land, engaging in gentle exercise, such as walking or yoga, can help reset your internal clock and fight fatigue. Exercise boosts circulation, energizes your body, and promotes better sleep. A light workout in the sunlight is especially beneficial, as it combines physical movement with natural light exposure to reduce jet lag.