Long flights across time zones can leave even the most seasoned travellers feeling groggy, disoriented, and exhausted—a phenomenon commonly known as jet lag. Jet lag occurs when your body’s internal clock, or circadian rhythm, struggles to adjust to a new time zone. The result? You feel sleepy when you should be awake, or wide awake when you should be asleep. Fortunately, there are ways to reduce the impact of jet lag and recover more quickly so you can enjoy your trip to the fullest. Here’s your ultimate jet lag survival guide, packed with practical tips on how to stay energized and alert no matter how far you travel.
1. Start Preparing Before You Fly
The key to beating jet lag is preparation. By adjusting your body’s internal clock before you even step on the plane, you can minimize the disruption when you arrive at your destination. Here’s how to get a head start:
Adjust Your Sleep Schedule
- Shift Your Sleep: A few days before your trip, start adjusting your bedtime by an hour or two to match the time zone of your destination. If you’re travelling east, try going to bed earlier; if you’re travelling west, stay up a bit later. This gradual shift helps your body adapt more smoothly.
- Gradually Alter Meal Times: Just as important as sleep, meal times can affect your circadian rhythm. Start adjusting your eating schedule to better align with the time zone you’ll be entering.
Stay Hydrated Before the Flight
- Drink Plenty of Water: Dehydration can exacerbate jet lag symptoms. In the days leading up to your flight, make sure you’re drinking enough water to keep your body in peak condition. A hydrated body adapts more easily to time changes and copes better with the effects of air travel.
2. Optimize Your In-Flight Routine
Once you’re on the plane, your actions during the flight can either help or hinder your ability to recover from jet lag. Here’s how to make the most of your flight time to ensure you feel your best when you land:
Sync with Destination Time
- Change Your Watch: As soon as you board the plane, set your watch or phone to the time zone of your destination. This small mental trick helps you start thinking and acting as if you’re already in that time zone.
- Sleep (or Stay Awake) Accordingly: If you’re arriving in the morning at your destination, try to sleep during the flight so you’re refreshed when you land. If it’s daytime at your destination when you’re flying, try to stay awake as much as possible so you can sleep upon arrival. Use an eye mask and noise-cancelling headphones to help you rest or stay awake depending on your new schedule.
Stay Active During the Flight
- Stretch and Move Around: Sitting in a cramped aeroplane seat for hours on end can make jet lag worse by making you feel stiff and lethargic. Get up every couple of hours to stretch your legs, walk down the aisle, or do simple seated stretches to keep your blood flowing.
- Avoid Alcohol and Caffeine: Although it might be tempting to enjoy a cocktail or a strong coffee during the flight, both alcohol and caffeine can dehydrate you and disrupt your sleep patterns. Opt for water or herbal teas instead.
3. Adjust Quickly Upon Arrival
The first 24 hours in a new time zone are critical when it comes to beating jet lag. The faster you can adjust to local time, the better. Here’s how to ensure your body transitions smoothly:
Get Plenty of Daylight
- Expose Yourself to Natural Light: Sunlight is one of the best tools for resetting your body’s internal clock. If you arrive during the day, spend as much time as possible outside. If you arrive at night, minimize light exposure and get to bed as soon as you can.
- Avoid Sunglasses (During the Day): While it may be tempting to shield your eyes from the bright sun after a long flight, skipping the sunglasses for a while can help your body absorb more sunlight and adjust to the new time zone faster.
Stay Active and Avoid Naps
- Keep Moving: Physical activity helps regulate your circadian rhythm and keeps you energized. If you’re feeling tired after your flight, a brisk walk or light exercise can help wake you up and keep you alert.
- Avoid Long Naps: While it’s okay to take a short nap (no longer than 30 minutes), avoid the temptation to sleep for hours during the day. Long naps can interfere with your nighttime sleep, making jet lag symptoms worse.
4. Eat and Drink for Energy
What you eat and drink after arriving can have a big impact on how quickly you recover from jet lag. Here’s how to use food and hydration to your advantage:
Time Your Meals with the New Time Zone
- Eat at Local Meal Times: Try to eat according to your destination’s meal schedule, even if you’re not particularly hungry. This helps signal to your body that it’s time to adjust to the new routine.
- Opt for Lighter Meals: Heavy, carb-laden meals can make you feel sluggish and tired, especially if your body is still adjusting to the new time zone. Instead, choose lighter meals with lean proteins, fruits, and vegetables to maintain energy levels.
Stay Hydrated (Again!)
- Keep Drinking Water: Hydration remains essential even after you land. Air travel can leave you dehydrated, which can intensify feelings of fatigue. Drink water regularly throughout the day, especially if you’re exploring or spending time outdoors.
5. Use Sleep Aids Wisely
Sometimes, even with careful planning, your sleep schedule just doesn’t sync with the new time zone as quickly as you’d like. In these cases, sleep aids may be helpful—just make sure to use them wisely.
Melatonin
- What is Melatonin?: Melatonin is a hormone that helps regulate sleep, and it can be an effective supplement to help reset your internal clock when you’re experiencing jet lag.
- When to Take It: If you’re struggling to fall asleep in your new time zone, taking melatonin 30 minutes before bedtime can help signal to your body that it’s time to rest. It’s especially helpful when traveling east, where you’re trying to fall asleep earlier than usual.
Avoid Sleeping Pills
- Why You Should Avoid Them: While sleeping pills might seem like a quick fix, they often leave you feeling groggy and disoriented upon waking. It’s better to rely on natural sleep methods like adjusting your environment and using melatonin to ease into a new time zone without side effects.
6. Be Patient and Listen to Your Body
Adjusting to a new time zone can take a few days, especially if there’s a significant time difference. The key to overcoming jet lag is patience and listening to what your body needs. Here are some final tips to make your transition easier:
- Don’t Be Too Hard on Yourself: If you find yourself waking up at odd hours or feeling sluggish, give yourself some grace. It’s normal for your body to take time to adjust, and pushing too hard can make things worse.
- Stick to a Routine: Once you arrive, try to stick to a consistent routine that aligns with the local time zone. Go to bed and wake up at the same time each day to help your body adjust more quickly.
Final Thoughts: Beat Jet Lag and Stay Energized
Jet lag may be an inevitable part of long-distance travel, but it doesn’t have to ruin the start of your trip. By preparing in advance, making smart choices during your flight, and adjusting quickly upon arrival, you can minimize its effects and enjoy your journey from the moment you land. With these strategies, you’ll stay energized, alert, and ready to explore—no matter where your travels take you!
