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Avoiding The Effects Of Jet Lag

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10 Tips on How To Avoid Jet Lag

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. This common phenomenon occurs due to disturbances in your circadian rhythms when rapidly crossing time zones, particularly while flying. Jet lag is considered a legitimate sleep disorder, even though it is temporary. Who wants to miss out on all the local cuisine and tourist spots, especially when visiting a new continent?

To help you avoid jet lag, we put together a list of practical tips.

1. Gradually Adjust Your Schedule Before Departure

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.

Adjust Pre Flight Clock

2. Stay Hydrated During the Flight

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.

3. Move Around During the Flight

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.

4. Eat Light Meals

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.

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!

5. Adjust Your Light Exposure

Adjusting light exposure before your 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 (DTW), try to adjust your sleeping and waking routine by 30 minutes earlier each day. Conversely, when flying west, such as from Charlotte (CLT) to Salt Lake City (SLC), adjust an hour later.

For eastward travel, expose yourself to bright light for three to four hours immediately after waking up. For westward travel, do the same before going to bed.

Traveler adjusting light exposure in her room

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6. Timing Your Flight

Schedule your flight to align with your usual waking routine. Most flights crossing multiple time zones are scheduled for morning landings, allowing passengers a full day to explore and enjoy the new destination. If you're jet-lagged, you may lose a precious day of fun and excitement.

7. Sleep During the Red-eye Flight

If your flight arrives in the morning, try to sleep during the flight. Use sleep aids if necessary but avoid them after arrival. If you can't sleep, stay active to avoid feeling tired upon arrival. Earplugs, sleep masks, and inflatable pillows can help create a comfortable sleeping environment on the plane.

READ MORE: What is Getting Bumped (and What You Can Do About It)

8. Avoid Layovers

Layovers can disrupt your internal clock by adding extra time zones. Choose a non-stop flight or ensure your connecting city is close to your origin or destination, ideally in the same time zone.

9. Avoid Coffee, Soda, and Alcohol

Caffeinated drinks and alcohol dehydrate the body, worsening jet lag symptoms. Avoid wine and coffee during your flight and layovers. Instead, drink plenty of water and other hydrating fluids to keep your body hydrated throughout the flight and after landing.

10. Resist the Temptation to Nap After Arrival

Upon arrival, stay active instead of resting in your hotel room. Short naps are okay if you feel too tired, but avoid naps longer than 30 minutes to prevent disrupting your sleep schedule. Stay awake until your normal bedtime to adjust your internal clock to the new time zone.

READ MORE: Fear Flying? Let These Tips Help You

FAQ: Avoid Jet Lag

Jet lag is a temporary sleep disorder that occurs when your circadian rhythms are disrupted by rapid travel across multiple time zones.
Gradually adjust your sleep and wake times a few days before your trip to align with your destination's time zone. This helps your body clock adapt more easily.
Drinking plenty of water before, during, and after your flight prevents dehydration, which can worsen jet lag symptoms. Avoid alcohol and caffeine as they can dehydrate you further.
Taking short walks, stretching, and doing in-seat exercises keep your blood flowing, reduce stiffness, and help you feel more energized and less cramped.
No, it's best to eat light meals to aid digestion and reduce fatigue. Heavy meals can make you feel sluggish and uncomfortable.
Adjusting your light exposure can help manipulate your body clock into a new time zone. For eastward travel, expose yourself to bright light after waking up; for westward travel, do so before going to bed.
Schedule your flight to align with your usual waking routine. Morning landings are often best as they allow a full day to explore and adjust to the new destination.
Use earplugs, sleep masks, and inflatable pillows to create a comfortable sleeping environment. If you can't sleep, stay active to avoid feeling tired upon arrival.
Layovers can disrupt your internal clock by adding extra time zones. Opt for non-stop flights or ensure your connecting city is close to your origin or destination.
Staying active upon arrival helps adjust your internal clock to the new time zone. If necessary, take short naps of no longer than 30 minutes to avoid disrupting your sleep schedule.

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