Tired of feeling like a zombie after a long flight? You're not alone. Jet lag can turn your dream vacation into a nightmare. But fear not! It's time to reclaim your energy and conquer those time zone changes.
In this post, I'll explain the science behind jet lag and share practical, actionable tips to help you feel refreshed and ready to enjoy your destination as soon as you land. From flight planning to in-flight strategies and post-flight recovery, I've got you covered.
Whether you're a frequent flyer or an occasional traveler, these tried-and-true methods will help you minimize the effects of jet lag and maximize your enjoyment of your trip.
Are you ready to say goodbye to jet lag? Keep reading to find the 15 secrets to a smoother travel experience.
What is Jet Lag?
When you travel across multiple time zones, you might experience jet lag, a common discomfort. Jet lag happens because your body's internal clock, called the circadian rhythm, gets disrupted.
This mismatch between your internal time and the external time zone can cause various symptoms. Fatigue is a common symptom of jet lag, as are sleep disruptions, stomach problems, and trouble focusing.
Jet lag, depending on the number of time zones crossed, can have a significant impact on your well-being. While brief flights may result in mild fatigue, lengthier flights can considerably affect you. Factors such as the flight duration, sleep patterns before traveling, and individual sensitivity also come into play.
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Your body's internal clock controls vital functions such as body temperature, blood pressure, glucose levels, and hormone production. When jet lag sets in, these functions can become disrupted, causing the well-known symptoms of travel fatigue.
On average, it takes about two-thirds of a day per time zone crossed to overcome jet lag symptoms. For example, if you travel across five time zones, you might expect to experience jet lag for around five days.
Note: Flying east typically worsens jet lag, whereas westward travel is often easier on the body. A study revealed that 75% of people experience more severe jet lag when traveling east compared to traveling west. [1]
Whether you travel often, are an athlete, or want to make the most of your vacation, it's helpful to understand jet lag.
The Best Tips on How to Avoid Jet Lag
Below, we'll discuss some useful jet lag tips to help you reduce its impact and make it easier to adjust to your new time zone.
Plan Your Flight
Timing your flights can significantly impact how you feel when you arrive at your destination. For eastbound travel, red-eye flights that land in the morning can help you adjust to the new time zone more quickly.
By sleeping on the plane and waking up closer to the local morning, you're giving your body a head start.
However, late-night flights that arrive early in the morning can worsen jet lag. Aim for flights that land in the morning to minimize disruption to your internal clock. Strategic flight planning is important for arriving refreshed and ready.
Adjust Your Sleep Schedule Before Traveling
Want to feel less jet-lagged? Start adjusting your sleep schedule a few days to a week before your trip if you can! Go to bed 15-30 minutes earlier or later each night to slowly align your body clock with your destination's time. This little trick can make a big difference when you land.
Timing is everything for resetting your body clock. To help your body adjust, keep the following in mind:
- Establish a regular schedule for sleeping and waking up. (this includes weekends too!)
- Upon arrival, sync up with the local schedule by staying awake or sleeping on the plane according to the local time.
- It typically takes one day per time zone crossed for the body to fully adjust to a new schedule.
- By preparing your body in advance, you can prevent jet lag and enjoy better sleep quality during your trip.
Stay Hydrated
Hydration is key to beating jet lag. Airplane cabins are incredibly dry, sucking the moisture right out of you. To stay energized and combat fatigue, drink plenty of water before, during, and after your flight.
Avoid dehydrating drinks like alcohol and caffeine. By keeping your body hydrated, you’ll feel better and adjust to your new time zone more easily.
Limit or Avoid Caffeine and Alcohol
Coffee and alcohol can really disrupt your body clock and worsen jet lag. That morning cup of joe might sound tempting, but caffeine can keep you up at night. It's better to cut back on it, especially in the afternoon and evening.
Alcohol is like a double whammy—it disrupts your sleep and dehydrates you. So, while that drink on the plane might be relaxing, it's probably not doing your body any favors. Drinking plenty of water and getting adequate sleep can help overcome jet lag.
Determine Your Flight Schedule
Strategic flight timing can greatly mitigate the effects. When scheduling your flight, aim for a time when the local time of your destination aligns with your usual waking time.
This can help mitigate jet lag and make the adjustment easier. Many long-haul flights are scheduled to land in the morning, which helps passengers adjust to the new time zone.
Consider booking a flight that departs between 8 a.m. and noon and arrives between 6 p.m. and 10 p.m. to minimize jet lag. Avoid long layovers in extra time zones if you can, as they can further disrupt your internal clock.
Careful flight timing allows you to counteract jet lag and commence your trip on a positive note.
Melatonin: A Possible Helper for Jet Lag
Melatonin can help you adjust to a new time zone, but use it wisely. It's a hormone that helps you fall asleep, so it might help you get on track when you travel.
But before you try melatonin, talk to your doctor. Everyone is different, and what works for one person might not work for another. If your doctor says it's okay, you can try taking melatonin about 30 minutes before you want to sleep in your new time zone. This might help you feel less jet-lagged
Create a Comfortable Sleeping Environment
Creating a comfortable sleeping environment at your destination can greatly improve your sleep quality. Blackout curtains help keep your bedroom dark and cool. If you feel comfortable wearing an eye mask, it can also help to block out natural light or the pesky hallway light under the hotel doors.
Using earplugs and a sleep mask can help you fall asleep, even if your body doesn’t feel ready. Simply adding these tools can create a comfortable and peaceful environment similar to your home.
Consider using pink noise, such as the sound of waves or rainfall, as a sleep aid to decrease the time it takes to fall asleep and improve overall sleep quality.
Related Blog: Can White Noise Help Your Seep?
Physical Activity: Get Moving!
Want to feel more energized and beat jet lag? Get your body moving! Even a little exercise can make a big difference. Take a walk on the plane, do some stretches in your seat – anything to get your blood flowing.
When you wake up in your new time zone, try starting your day with a few stretches in bed. It might sound silly, but trust me, it can help wake you up. Try to stay active throughout your trip. Whether it's a short walk or a quick jog on the hotel treadmill, it'll help you feel better and adjust to the new time zone faster with the help of exercise.
Regular physical activity has been shown to be effective in managing jet lag, improving mood, boosting self-confidence, and alleviating symptoms of depression and anxiety. [2]
Limit Naps After Arrival
Are you feeling sleepy after a long flight? A short nap can really help! But timing is everything. A quick 15-20-minute power nap can greatly boost your energy without disrupting sleep.
To make the most of your naps and get a good night's sleep:
- Keep naps short – around 20-30 minutes.
- Stay awake until your usual bedtime.
Naps help your body adjust to the new time zone and make it easier to sleep at night.
Eat Light and Healthy Meals
Eating out and trying local cuisines can be exciting when on vacation or traveling for work.
But, consuming light and healthy meals can support hydration and gastrointestinal regularity. Research indicates that altering the timing and content of meals can impact the body's internal clock, potentially reducing jet lag effects. [3]
Berries support hydration and gastrointestinal regularity with their high levels of phytonutrients, antioxidants, fiber, and water. [4] It's not always easy, but try to avoid processed fast food, which may lower serotonin levels and make it harder to fall asleep.
Eating lighter meals helps you counteract jet lag and maintain alertness and energy during your trip.
Relax Before Bedtime
Don't forget to prioritize getting a good night's sleep if you're dealing with jet lag. Consider establishing a relaxing bedtime routine to help your body adjust to the new time zone. You can stick to something familiar from home or try out something new, like getting a massage at the resort where you're staying.
Unplug from screens, relax in a warm bath, and perhaps indulge in a good book or soothing music. These activities can help tell your body that it's time to unwind. Stick to this routine each night, and you'll be well on your way to overcoming jet lag.
Related Blog: Soothing Sounds and Storie; The Best Podcasts for Sleep
Seek Natural Light Exposure
Spending time outdoors in daylight hours is crucial for resetting your body’s internal clock and minimizing jet lag. Natural light has the biggest influence on circadian rhythm, which helps regulate the sleep-wake cycle.
Bright light exposure can help cure jet lag. Here are some tips to minimize jet lag:
- Expose yourself to bright and continuous light by going outside in sunlight.
- Seek exposure to natural light to align your body with the local time.
- Start your destination with vigor and enthusiasm.
Try to Avoid Long Layovers
Avoiding lengthy layovers in different time zones can help minimize the disruption to your internal clock. Opting for nonstop flights or layovers with just enough time to change planes can also reduce the impact of jet lag.
Extended layovers can prolong your travel time and intensify travel fatigue, which can make it more challenging to adjust to the new time zone. By steering clear of long layovers, you can lessen jet lag and ensure a smoother, faster arrival at your destination.
Prepare for Unfamiliar Sounds
Traveling can bring about a lot of noise. Whether you're accustomed to the countryside's peacefulness or the city's bustling streets, new sounds can disrupt your sleep. It's best to have a pair of earplugs in situations like this.
They block out the world and let you drift off. Some great earplugs are made just for traveling – they are really comfortable and quiet things down. With a bit of planning, you can enjoy peaceful sleep no matter where your trip takes you.
Take Care of Mental Health
Jet lag can result in irritability, confusion, disorientation, and anxiety. Planning ahead and factoring jet lag into your itinerary can help reduce stress, so you don’t lose sleep worrying about its effects.
Requesting two wake-up calls in a hotel can help manage stress related to travel. A doctor, sleep specialist, or travel clinic can provide specific advice about overcoming jet lag.
Looking after your mental health and allowing acclimation time to a new time zone leads to a smoother, more pleasant travel experience.
Final Thought
Jet lag doesn't have to derail your travel plans. Proper preparation is the best way to beat jet lag, as it can significantly reduce its impact and allow you to enjoy a more comfortable trip.
Adjusting your sleep schedule before your trip, staying hydrated, limiting caffeine and alcohol, and maximizing natural light exposure can help your body adapt to the new time zone more easily. Self-care is a must when traveling.
Simply by adding a few of these tips, you will be well-prepared to combat jet lag and maximize your adventure.
Safe travels!
Summary FAQs
How Long Does Jet Lag Last?
The symptoms depend on different factors. Jet lag typically lasts a few days, but it can sometimes take a week or longer. The severity and duration depend on factors like the distance traveled, direction of travel, and individual differences.
What Causes the Worst Jet Lag?
Traveling across multiple time zones, especially from east to west, can cause the worst symptoms of jet lag. This is because it disrupts your body's natural sleep-wake cycle more significantly. Plus, individual factors like age, health, and sleep habits can also influence the intensity of jet lag.
How Can I Help My Child Adjust to a New Time Zone?
To help your child adjust to a new time zone, try these tips: Expose them to sunlight as soon as possible upon arrival. This can help reset their internal clock. Keep a consistent sleep schedule, even if they're tired.
Limit screen time, especially before bed, as the blue light can disrupt sleep. Avoid heavy meals before bed, as they can interfere with sleep. Finally, be patient as it may take a few days for your child's body to adjust to the new time zone.
Citations / Resources
[1] Eastman, C. I., & Burgess, H. J. (2009). How To Travel the World Without Jet lag. Sleep medicine clinics, 4(2), 241–255. View Study
[2] Ghosh, D., & Datta, T. K. (2012). Functional improvement and social participation through sports activity for children with mental retardation: a field study from a developing nation. Prosthetics and orthotics international, 36(3), 339–347. View Study
[3] Millard, Elizabeth. “Eating a Hearty Breakfast Can Ease Jet Lag Symptoms: Study.” WebMD, 15 Sept. 2023. View Resource.
[4] Golovinskaia O, Wang CK. Review of Functional and Pharmacological Activities of Berries. Molecules. 2021 Jun 25;26(13):3904. doi: 10.3390/molecules26133904. PMID: 34202412; PMCID: PMC8271923.
