Jet lag: the unwanted souvenir that no one wishes to take back home. If you’ve ever zombied your way after traveling across time zones, then you’re not by yourself. But don’t fret—there are means to outwit it. Here’s a no-frills tutorial on how to beat jet lag so you can truly enjoy your vacation.
Prep Like a Pro Before the Flight
- Adjust Your Clock Early: Shift your bedtime slightly closer to your destination’s time zone in the days leading up to your trip. Even one or two hours make a difference.
- Stay Hydrated: Dehydration exacerbates jet lag, so become well-hydrated before even getting on an airplane. Bring a refillable bottle with you and continue to fill it up.
- Sleep Strategically: Sleep during the flight if it arrives in the morning. If your flight arrives in the evening, remain awake.
In-Flight Survival Guide
- Follow Your Destination Clock: Begin behaving as though you were already at the destination time zone. Eat, sleep, and wake up according to your destination schedule.
- Bring Sleep Essentials: Bring a neck pillow, eye mask, and noise-canceling headphones. Being comfortable makes it a lot easier to sleep.
- Say No to Alcohol and Coffee: They may taste nice, but alcohol and coffee take your body further away. Drink water or herbal tea instead.
- Stretch and Move Around: Long flights interfere with your circulation, so walk around often or perform simple stretches while in your seat.
Beat Jet Lag When You Land
- Get Some Sun: Daylight is the fastest method of resetting your internal clock. Spend as much time outdoors as possible, even if it is a cloudy day.
- Stay Awake Until Local Bedtime: Fight the urge to nap (or limit it to 20 minutes max). Power through your first day and go to bed at the right time for your new time zone.
- Eat Smart: Eat in accordance with your destination’s meal times to make your body adjust sooner. Eat light, nutritious meals to prevent fatigue.
- Stay Active: A short exercise or even a walk can refresh you and brush away the drowsiness.
More Tricks That Work
Melatonin to the Rescue: If sleep in the new time zone does not come easily, take melatonin for several nights to regulate your sleeping habit.
Utilize Jet Lag Apps: Apps such as Timeshifter provide tailored plans to aid in adjustment. Don’t Overplan Your First Day: Relax and get settled in. If possible, put off the sightseeing until day two.
Jet lag has no hope when you are prepared and listen to your body. Take these tips, and you’ll be seeing more sights and sleeping less. Happy travels!