Are you tired of feeling exhausted and disoriented after long-haul flights? Trust me, I’ve been there. As an experienced traveler specializing in long trips, I’ve faced my fair share of jet lag. But over time, I’ve developed strategies and tips that have helped me beat jet lag and ensure a smooth recovery. In this expert guide, I’ll share my secrets to successfully beating jet lag and making the most of your travel experiences.
Understanding Jet Lag
Jet lag can turn even the most exciting trips into a struggle. It occurs when your body’s internal clock, also known as the circadian rhythm, is disrupted due to crossing multiple time zones rapidly. The result? Fatigue, disorientation, difficulty sleeping, and a general feeling of being out of sync.
To effectively beat jet lag, it’s important to understand the science behind it. The severity of jet lag depends on various factors, including the number of time zones crossed and the direction of travel. Traveling eastward tends to cause more intense jet lag symptoms since it involves “losing” time, while westward travel can be slightly easier to adjust to.
Beating Jet Lag With Pre-Flight Preparations
The key to beating jet lag starts even before you board the plane. Here are some pre-flight preparations that can make a significant difference:
1. Get a good night’s sleep!
A few days before your trip, make sure you are well-rested. I find this absolutely crucial especially for the night before my trip. I personally prepare a week before by NOT staying up all night and making sure I get a good night’s sleep. Your body will gradually adjust your sleep schedule to match the destination’s time zone.
When I traveled to Asia both times, I didn’t keep a normal sleep schedule and my jet lag was horrible. It took me 4 days to snap out of it and it just plain sucked. I made the mistake of not being well-rested and watching 4 in-flight movies….so yeah I messed up.
2. Stay hydrated and avoid stimulants!
Before and during your flight, DRINK WATER. You may be tempted to have a drink or a soda but don’t! Stick to just plain water. Both alcohol and caffeine can disrupt your sleep patterns and contribute to dehydration making your jet lag worse.
3. Essential items to beat jet lag:
Make your journey as comfortable as possible by packing essential items. An eye mask, neck pillow, and noise-canceling headphones or earplugs can be a lifesaver when trying to catch some rest during the flight.
LKY DIGITAL Sleep Mask – my go-to for getting some shuteye on the plane or in a hostel.
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Peace & Quiey Ear Plugs – fantastic in reducing the airplane cabin noise or you want to drown out the sounds in your hostel room.
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Sony WH-1000XM4 Noise Canceling Headphones – a favorite with travelers that need to sleep on the plane or in their hostel.
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4. Consider melatonin supplements:
Melatonin is a hormone that regulates sleep-wake cycles. Taking melatonin supplements, under the guidance of a healthcare professional, can help you adjust to new time zones and mitigate jet lag symptoms. I highly recommend Sleep Well by TRAVELSANA. I always suffer terribly from Jetlag and I almost always have a hard time adjusting to the change in time zones. On my last trip to Europe, I was able to manage my jetlag with TRAVELSANA Sleep Well
Hot Tip: Start taking Melatonin a week before your trip so your body gets used to it.
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In-Flight Strategies
Once you’re on the plane, there are several strategies you can employ to combat jet lag during the flight:
1. Optimal seating choices:
If you’re someone who values undisturbed sleep, always take the window seat and lean against the cabin wall. If you prefer easy access to the aisle for stretching and bathroom breaks, an aisle seat might be more suitable for you.
Pick wisely – optimal seating choices can definitely help you beat jet lag.
2. Maximize sleep on the plane to beat jet lag:
If you’re traveling for 10 to 16 hours straight then take a red-eye flight so you can sleep on the plain. Now you can see why that eye mask and ear plugs can help!
I pick flight times that mimic when I would go to sleep normally (adjusting for the 1 hr meal time). If you’re on the East Coast (USA) try avoiding overseas flights to Europe before 7PM EST.
3. Unplug and beat jet lag for better sleep:
This is probably the most important tip for any overnight flight. Avoid watching an in-flight movie or using your tablet. Electronic devices emit blue light that can interfere with your sleep patterns. Blue light tricks your body into thinking it’s daylight keeping you awake. Just take a break from your devices, especially closer to your intended sleep time. Instead, consider reading a book or listening to calming music to help you relax.
Beat Jet Lag On Arrival and Recovery
Congratulations! You’ve made it to your destination. Now it’s time to focus on recovery and adjust to the new time zone. Here are some tips to help you with the process:
1. Set your internal clock:
Upon arrival, it’s crucial to set your internal clock to the local time as soon as possible. Do you’re your best and push through the day taking in natural sunlight and not taking a nap. If you arrive in the evening, try to stay awake until bedtime to encourage a smoother transition.
2. Take advantage of day tours:
If you’re doing a tour this will be easy. Taking in natural sunlight can have a significant impact on your recovery from jet lag. Sunlight helps regulate your body’s internal clock and signals your brain that it’s time to be awake.
Hot TIP: Sunlight helps regulate your body’s circadian rhythm and promotes wakefulness. Take a walk, explore the surroundings, and let the sunlight invigorate you.
3. Maintain a healthy routine:
When you reach your destination adjust your meal times to match the local time. While on vacation do your best to maintain a healthy diet and stay hydrated. Your recovery from jet lag will become easier and you sync up your eating patterns with the local schedule.
Avoid excessive consumption of sugary beverages. Simply stay hydrated to combat any lingering dehydration from the flight.
4. Beat jet lag by keeping a consistent sleep schedule
The older I get I need my sleep! When you’re young it doesn’t matter, when I did my Contiki tour I barely slept that week. Now I do my best to go to bed and wake up at the same time each day. This helps my body’s internal clock in getting the necessary rest.
5. Vacation means relaxation
No need to stress out on your vacation, remember this is your time to relax. For those that are into yoga use your relaxation techniques to help you unwind and promote better sleep.
Final Takeaway…
Beating jet lag requires a combination of pre-flight preparations, in-flight strategies, and post-flight recovery techniques. By implementing these expert tips, you’ll increase your chances of overcoming jet lag and enjoying your travel experiences to the fullest. Remember it’s all about timing so be patient with yourself and give your body the time it needs to adjust. Bon voyage and happy travels!
