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Imagine being all excited for an international trip for months, only to end up spending most of it like a zombie, or worse, in bed due to jet lag. From my experience, this often-experienced phenomenon is due to a disturbance in your circadian rhythms when rapidly crossing time zones, particularly while flying.
Jet lag is a legitimate sleep disorder, even though it is temporary. Who wants to miss out on all the local cuisine and tourist points, especially when visiting a new continent? To help you with the situation, I've put together a list of things you can do to avoid jet lag.
Adjusting light exposure before the trip works wonders. Your body clock can be manipulated into a new time zone by controlling light and dark exposure. If you are traveling East, for example, from Seattle SEA to Detroit's DTW, try to switch your sleeping and waking routine by 30 minutes earlier each day. However, when flying West (such as from Charlotte airport to Salt Lake SLC), it's recommended to do so an hour later.
From my experience, if you're heading East, you need three to four hours of bright light immediately after waking up. In contrast, flying West requires the same amount of light before going to bed.
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Start adjusting your sleep and wake times a few days before your trip to align with the destination's time zone. This gradual change helps your body clock adapt more easily and reduces the shock of a sudden time shift. For example, if traveling east, go to bed an hour earlier each night for several days before your departure.
VIDEO: Are you struggling with jet lag or finding it hard to adjust after a long flight? Join Captain Laura Einsetler in this insightful video where she delves into the effects of air travel on your body and shares expert tips on how to mitigate these impacts. As a frequent traveler myself, I found her advice invaluable in making my trips more comfortable and less exhausting. Click play to learn how you can travel like a pro and arrive at your destination feeling refreshed!
I've found that scheduling the flight to resonate with your usual waking routine helps. Most flights crossing multiple time zones are carefully scheduled for morning landings. This way, you can have the entire day to explore and experience everything the new country offers. Being jet-lagged could mean missing out on an extra day of fun and excitement.
Drink plenty of water before, during, and after your flight to prevent dehydration, which can exacerbate jet lag symptoms. Airplane cabins have low humidity, which can lead to dehydration. Avoiding alcohol and caffeine, which can dehydrate you further, is also beneficial.
If the plane is supposed to arrive at a destination in the morning, the ideal thing to do is sleep during your flight. From my experience, you can use a sleep aid during the flight but not after arrival. If you can't sleep, try staying active to avoid feeling tired upon arrival. Ear plugs and sleeping masks can drown out noise and light, and bringing a small, inflatable pillow helps you stay comfortable too.
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Take short walks, stretch, and do some in-seat exercises to keep your blood flowing and reduce stiffness. Moving around not only helps prevent deep vein thrombosis but also keeps you feeling more energized and less cramped after a long flight.
Layovers often mean stopping in an intermediate time zone, which can throw off your internal clock completely, as your body struggles to adjust to so many time zones. From my experience, choosing a non-stop flight or ensuring your connecting city is close to your origin or destination city and in the same time zone can help.
Avoid heavy meals during your flight. Opt for lighter, healthier options to aid digestion and reduce fatigue. Eating too much or consuming rich foods can make you feel sluggish and uncomfortable, making it harder to adjust to a new time zone.
Caffeinated drinks and alcohol can dehydrate the body, which you want to avoid. I've found it's best not to let the flight attendant lure you into having a glass of wine or a cup of coffee. Steer clear of the airport bar during layovers. Instead, drink plenty of water and other liquids to keep your body hydrated throughout the flight and after landing.
Upon arrival, staying proactive is crucial. From my experience, lazing around in your hotel room can waste the whole day. Short naps during the day are okay if you're too tired, but keep them under 30 minutes, or you might end up staying awake all night. Try to stay awake until normal bedtime so that the next day follows a regular schedule.
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