How to Combat Jet Lag

Jet lag is the bane of every traveller’s existence. It occurs when your circadian rhythms aren’t synchronised with your new time zone. Jet lag can make it more difficult for you to get on the right time zone and can affect how much you enjoy your trip. Symptoms of jet lag include fatigue and tiredness during the day, insomnia, concentration issues, headaches, upset stomach, and mood swings. If you suffer from jet lag, here are some tips for combatting it and getting your internal clock synced up to your new time zone.

Get Acclimated to Your New Time Zone

It can take several days to recover from jet lag, so try to get acclimated to your new time zone early. Up to a week before your trip, alter your routine so that you’re eating and sleeping at the same time you will be when you’re away. Adjust your schedule by a little bit each day so it doesn’t feel like a sudden change. Set alarms to wake yourself up a little bit earlier or later if you need to. To make it easier, follow your normal bedtime routine at the appropriate time and close your curtains and block out the light if you have to sleep during daylight hours. Use a sleeping mask and earplugs to block out any distractions. You can expose yourself to light at night by turning on all the lights and lamps or by using a light box when you need to be awake.

Don’t Take Long Naps

You may feel tired if you’re staying awake for longer than you usually would, but that’s to be expected if you’re trying to get on the same time zone as somewhere East, like Japan or Australia. Taking naps can help you feel more refreshed throughout the rest of the day, but there is a chance that you may sleep for longer than you intended to and this will make it harder for you to get adjusted to your new time zone. It will also make it more difficult for you to go to sleep later and affect your quality of sleep at bed time. Limit your naps to 20 minutes in the afternoon and set an alarm (or two) to wake yourself up.

Drink Lots of Water and Eat Healthy Food

Dehydration can have a big impact on the symptoms of jet lag, so drink plenty of water. Most people worry about needing to get up to use the restroom too many times during their flight, but think of it as a good thing; it’s an opportunity to get up and stretch your legs. Have a cup of tea or coffee in the morning before your trip and when you get there, but avoid caffeine before bed and on your flight. Avoid alcohol during your flight as it can cause you to become more dehydrated and irritable.

Eat well before and during your trip. If you’re trying to move your eating schedule to later in the day, it’s okay to have a healthy snack beforehand. Avoid sweet treats, salty foods, and junk food before and during your flight. These types of foods can contribute towards having an upset stomach.

Talk to Your GP About Sleeping Aids

If you’re struggling to adjust to the time zone or going to bed earlier than usual, you can talk to your GP about sleeping aids. Some sleeping aids, such as melatonin, can be bought over the counter, but you’ll need a prescription for sleeping pills. If you don’t get enough sleep at night, you’re going to feel tired during the day. Sleep deprivation will not only affect how you feel during your trip; it can also be dangerous. For example, your tiredness could cause you to fall asleep behind the wheel of your hire car. If you decide to use sleeping aids during your trip, make sure you read the instruction leaflet about any potential side effects.

Take a Night Flight

The best thing you can do is to take a night flight in the time zone you’re travelling to. Sleep on the plane so you can make the most of your trip instead of sleeping the day away. To make yourself more comfortable during night flights and long-haul flights, bring travel essentials, such as an eye mask, a travel pillow, a blanket, and noise-cancelling headphones or earplugs. If you’re flying during the day, keep the blind open so you’re exposed to sunlight.

Take Some Time To Recover

Feeling stressed about your trip or having a fear of flying can affect how you recover from jet lag and can exacerbate the symptoms. Anxiety can make it harder for you to sleep, so try to focus on relaxing during your travels. Give yourself some time to recover at your destination. If you’re travelling for work, try getting there a few days early so you have enough time to get acclimated. Don’t plan too many activities on your first day abroad so you have time to get used to being on a different time zone. Exposing yourself to natural light during the day can help reset your circadian rhythms.

Do some light exercise

Everybody knows how important walking and stretching is for improving circulation during a fight, but exercise can also help with combatting jet lag. When you’re trying to adjust to your new time zone at home, some light exercise can help. If you’re travelling west, doing some exercises in the morning can help you to wake up earlier. If you’re travelling east, do some exercises before bed if you’re trying to extend your bedtime.