How to Survive Jet Lag

What is Jet Lag?

Jet lag, or circadian rhythm disruption, occurs when rapid travel across multiple time zones throws off your internal body clock. Our bodies are designed to follow a natural sleep-wake cycle, guided by the sun’s rising and setting. However, when you cross into new time zones faster than your body can adjust, your internal clock becomes out of sync with the local time.

Symptoms of jet lag can include:

• Insomnia or excessive sleepiness
• Difficulty concentrating
• Mood swings or irritability
• Digestive issues
• A general feeling of fatigue

Jet lag isn’t exclusive to frequent flyers; anyone who travels across multiple time zones, even infrequently, can experience it. The good news? There are ways to not only survive it but also to reduce its effects significantly.

10 Quick Tips to Surviving Jet Lag

Jet lag can throw off your travel plans, but with these simple and practical tips, you can adjust quickly and return to enjoying your trip.

1. Adjust Your Sleep Early: Adjust your sleep schedule days before your flight to align with your destination’s time zone.
2. Stay Hydrated: Drink plenty of water during the flight to counteract the dryness of the airplane cabin.
3. Avoid Alcohol and Caffeine: These beverages can dehydrate you and disrupt your sleep, making jet lag worse.
4. Get Sunlight After Arrival: Exposure to natural light helps reset your body clock and adjusts you to the local time.
5. Eat Lightly: On your first day, stick to small, light meals to help your body adapt quickly to the new time zone.
6. Limit Naps: If you need to nap, keep it under 30 minutes to avoid disrupting your nighttime sleep.
7. Exercise: Moving your body after landing can boost your energy and help combat fatigue.
8. Use Sleep Aids Wisely: Consider melatonin or other aids, but only with proper medical advice.
9. Stick to the Local Time: Immediately adjust your routine—eat, sleep, and wake up according to the local time.
10. Be Patient: It may take several days to adjust fully, so allow yourself some time to recover.

Survive Jet Lag: Adjust Before You Fly

One of the best ways to deal with jet lag is to tackle it before it begins. While this might sound like planning for a problem you don’t yet have, trust me, you’ll thank yourself later. Before takeoff, here’s what you can do to make your body’s transition smoother.

Gradually Shift Your Sleep Schedule

The days before your flight, adjust your sleep schedule to align more closely with your destination’s time zone. This is easier if you’re flying east (where you’ll need to sleep earlier), but even shifting your schedule by an hour or two can make a big difference.

For example, if you’re traveling from New York to Paris, start going to bed one hour earlier each night so your body isn’t as shocked when you arrive in a new time zone.

Stay Hydrated and Avoid Alcohol

You’ll hear this one a lot, but it’s worth repeating: stay hydrated. Airplane cabins are notorious for their dry air, which can leave you dehydrated and exacerbate jet lag symptoms. Drink plenty of water during your flight to keep your body in shape.

Also, avoid alcohol and caffeine before and during the flight. As much as you might think a glass of wine will help you sleep on the plane, alcohol can disturb your sleep and leave you feeling groggy and dehydrated when you land.

Strategic Napping: Avoid Overdoing It

While it’s tempting to nap on a long flight, especially if you’re crossing several time zones, resting too much or at the wrong time can worsen jet lag. If your flight lands in the morning or afternoon, stay awake until a reasonable bedtime at your destination. Use light naps to take the edge off fatigue, but avoid sleeping for too long.

Recovering from Jet Lag: Best Practices Upon Arrival

So, you’ve made it to your destination and feel like your body is still back in the previous time zone. Here’s what you can do to bounce back quickly.

Expose Yourself to Natural Light

Sunlight is your best friend when it comes to resetting your internal clock. Spend time outside as soon as possible after landing, especially in the morning. Natural light helps signal to your brain that it’s time to be awake and will help regulate your body’s melatonin production, a hormone responsible for sleep.

If you’re arriving at night, avoid bright lights and screen time to help your body ease into rest mode.

Avoid Heavy Meals Right Away

Your digestive system is also sensitive to time changes. Eating a heavy meal right after you land can leave you feeling sluggish and uncomfortable, especially if your body still thinks it’s breakfast time when it’s dinner in your new time zone. Stick to lighter meals for the first 24 hours to give your body time to adjust.

Get Some Exercise

Moving your body can do wonders for shaking off that jet lag fog. A brisk walk or light stretching can help you wake up, circulate your blood, and boost your mood. Exercise also improves sleep quality, so even if you don’t feel like it, a little movement can help you fall asleep faster and sleep more soundly once your head hits the pillow.

Dealing with Sleep Disruption After Jet Lag

Sometimes, no matter how well you prepare, jet lag can still leave you tossing and turning in the middle of the night. But all is not lost! Here are a few tricks to help you sleep soundly once you’ve arrived.

Limit Screen Time Before Bed

In our digital age, it’s easy to fall into the trap of scrolling through your phone or watching a show before bed. However, blue light from screens can interfere with your body’s ability to produce melatonin. Try to avoid screens for at least an hour before you go to sleep.

Create a Relaxing Sleep Environment

If you’re struggling to fall asleep, focus on creating a calming atmosphere. Make sure your room is dark, quiet, and relaxed. Use earplugs or a white noise machine if external sounds keep you awake. Practicing mindfulness or meditation before bed can also help you relax and fall asleep more easily.

Take Short Naps (But Not Too Late)

While you might feel tempted to nap throughout the day to compensate for lost sleep, doing so can make adjusting to the new time zone harder. Instead, limit your naps to no more than 30 minutes and avoid napping in the late afternoon or evening.

How Long Does Jet Lag Last?

The duration of jet lag can vary depending on the number of time zones you’ve crossed and how well you manage your sleep. As a general rule of thumb, it takes about one day to recover for each time zone you’ve crossed. So, if you’ve flown across five time zones, your body may take about five days to adjust fully.

While there’s no way to eliminate jet lag, following these tips can significantly reduce its effects and help you bounce back more quickly.