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.
Avoid Alcohol & Caffeine During Travel
While travel can be an exciting and thrilling experience, jet lag is a frequent challenge. Luckily, you can take a few helpful steps to beat it. Avoiding alcohol and caffeine during the flight and in the lead-up to arrival is one of the most effective measures anyone can take – reducing jet lag symptoms and maintaining general well-being as you land in your new destination.
Alcohol may make you feel relaxed for a short time on the plane, but it ultimately leads to more exhaustion when you reach your destination. Caffeine also has similar effects, providing a temporary energy boost; however, its overall impact tends to be negative on sleep disturbances once at your final stop. Both substances should be avoided to minimize jet lag; instead, turn to healthy snacks, fluids, and good sleeping habits for ultimate success!
Exercise Regularly During Your Trip
Going on a long journey can be incredibly taxing on the body, not least due to jet lag. The best way to overcome jet lag is to regulate your sleeping and eating patterns and exercise regularly during the trip. Exercise is an effective way to refresh your energy and maintain a healthy lifestyle while traveling.
It helps you to stay alert even when it’s difficult to adjust your sleep pattern and can be beneficial in helping the body recover from long flights. In addition, exercising proactively gives you greater control over the challenges of jet lag and can make your travel experience much more enjoyable.
Eat Healthy Light Meals And Snacks Throughout The Day
Overcoming jet lag can be daunting, but one of the more effective techniques is surprisingly simple. Eating light meals and healthy snacks throughout the day while traveling has been proven to help combat the effects of jet lag. It’s important to eat healthy overall when traveling and pay attention to what time of day it is at each stop.
An important tip is to avoid eating heavy meals during transit and to change your meal times accordingly as you cross different time zones. Eating light meals such as salads, sandwiches, or yogurt can make a difference in helping reset your body’s clock and minimizing any vacation disruption from jet lag.
Try Melatonin Supplements
When fighting to overcome jet lag, sometimes nothing but sleep helps. Melatonin supplements are a cutting-edge solution that can give you the extra boost you need to reset your internal clock. Seen by many in the medical community as a safe way to reintroduce regular sleep patterns, melatonin supplements can help you feel more refreshed and energized by regulating your natural circadian rhythm.
Jet lag is inescapable for travelers, but it doesn’t need to keep them sluggish or prevent them from recovering quickly. With melatonin supplementation, you are one step closer to a successful recovery from jet lag and having plenty of energy for whatever exciting journey awaits you!
Overcoming Jet Lag Today!
Remember that jet lag is a common travel experience and can be overcome with patience, rest, healthy eating, and exercise. It’s important to consider the time difference between your destination and home when adjusting to a new environment. With these tips, you can beat jet lag quickly and enjoy every minute of your next exciting adventure!
