If you’ve ever traveled across multiple time zones, you know the dreaded effects of jet lag. From feeling exhausted and cranky to having your sleep schedule thrown off for days or weeks, jet lag can ruin a trip if it isn’t managed correctly. That being said, there are strategies that you can use to ease the discomfort caused by sudden changes in the time zone and get back on track as quickly as possible. This article will share some tried-and-true tips for overcoming jet lag to stay alert and refreshed wherever your travels take you!
What Is Jet Lag Exactly?
Jet lag is a fairly common phenomenon for those who travel by air across multiple time zones. The term “jet lag” refers to the sudden difference in a person’s sleep-wake pattern and daily rhythm due to the sudden change in the time zone of their new destination. When experienced, this process can be quite tricky as individuals may feel difficulty adjusting to either staying late or waking up early due to the time difference between their home and their current location.
Internally, this manifests via feelings such as fatigue, sleepiness during the day, insomnia at night, and difficulty concentrating. Jet lag is most notable after flights occurring over two consecutive days or more; if traveling eastwards or towards earlier time zones, jet lag tends to be more extreme than when going westward.
Tips For Overcoming Jet Lag
Now that you know more about jet lag, let’s look at some strategies to help you get over jet lag quickly and efficiently.
Adjust Your Sleep Schedule In Advance
Adjusting your sleep schedule before a long-distance flight is an often overlooked way to combat jet lag. By gradually shifting the timings of your circadian rhythm, you can acclimate your body to the different time zone before even getting on the plane. After arriving at your destination, you will have further adjustments to ensure you get a full night’s rest on local time, but taking this preemptive step will help make those transitions smoother.
In addition to managing your pre-flight schedule, try bringing some sleep aids, such as noise-canceling headphones or even a sleep mask, into the mix; they can be invaluable for maintaining regularity while in transit and adjusting more easily to the new time zone.
Stay Hydrated
Staying hydrated is one of the most effective and important ways to overcome jet lag. Hydrating your body before, during, and after your flight can help your body regulate its temperature and re-align its internal clock with the time at your destination. You should aim to drink at least 8 ounces of water every hour you are in the air. Doing so can leave you feeling refreshed once you land.
Consider also reducing caffeine consumption, as it can increase dehydration levels and keep you up when you want to sleep in combination with jet lag. Pay attention to any signals of dehydration that may come along, such as dry mouth, tiredness, or headaches, and always ensure you have a bottle of water available while traveling.
Get Plenty Of Sunlight
If you’ve ever been across multiple time zones, it can create a disorienting feeling known as jet lag. One tried, and true solution to overcoming the effects of jet lag is to get plenty of sunlight. Simply by being out in the sun regularly, your body will recognize daytime activities much faster than if you stayed inside.
Your sleeping patterns will also adjust quickly with ample exposure to natural sunlight. It’s a good idea to try and embrace outside activities or take walks that use the daytime hours so that your body can acclimate to the schedule it should be on wherever you are.
