Jet lag is that little travel gremlin that always seems to show up uninvited. One minute, you’re sipping a cold beer at 35 thousand feet; the next, you’re fighting to stay awake through lunch. Jet lag happens when your body clock is thrown out of its routine by crossing multiple time zones.
I always like to think that adjusting to each hour of time difference takes roughly one day. But this doesn’t always help when you’re traveling east to west, fighting a seven-hour time difference for a week-long trip. By the time you arrive home, you’ll just have adjusted to your new time zone.
I’ve been there (too many times), but have usually survived unscathed. My trick is to follow these seven practical tips, starting from the moment the flight takes off…
Try to Sleep on the Plane
First things first: try to get as much sleep as you can on the flight. Unless you’re one of the lucky few traveling at the front of the plane, planes aren’t the most comfortable. But if you even catch a few hours of shut-eye on your departing flight – you’re setting yourself up for success.
Conveniently, many long-haul flights fly overnight. However, flying west to east can be a bit tricky, as you’ll technically be following the sun. In this case, make sure you keep the window shades closed when the lights are off and pack an eye mask in case some passengers go against the grain.
And if you’re on a red eye, skip the in-flight movie and treat the plane as your bed for the night.
Adapt Quickly to Your New Time Zone
The golden rule of jetlag is to adjust your mind to your new time zone immediately. No ‘but it’s the middle of the night for me’, excuses and definitely no naps. The ultimate goal is to stay awake until at least 9 p.m.
My top trick to battle the yawns is to go for a walk in nature. Whether on a beach, along a river or through the forest, fresh air is the best way to keep you up. Sunlight is also a great way to help regulate your circadian rhythm, which helps to reset your sleep-wake cycle.
By the time 9 p.m. rolls around, you’ll be so exhausted that you might even sleep through the night even though it’s technically midday in your brain.
Don’t Over-Schedule Your First Few Days
For the first three days of your trip, keep things simple. While keeping busy can be a great way to gnaw through the exhaustion of jet lag, it’s a rookie move. Jet lag doesn’t discriminate because you have a jam-packed schedule.
Instead, ease into the trip to give your body and brain a chance to catch up. But remember, pacing yourself doesn’t mean wasting time. You’ll still be able to do all sorts of fun things, just without pushing your body too much into overdrive.
Limit Alcohol
Champagne on the plane can be almost as tempting as a cold margarita by the pool when you arrive. But alcohol and jet lag are one of the worst combos. Alcohol dehydrates the body, disrupts your sleep patterns, and makes your internal clock go even more haywire.
Save the cocktails for when your body has had time to settle. Or, if you simply must indulge – do so cautiously. Stick to one or two drinks and make sure you drink plenty of water to rehydrate.
Don’t Overdo Caffeine
Coffee is a bit like alcohol. Its caffeine content is known to switch up our circadian rhythms and give us immediate energy, followed by a potential drop in energy. You might be craving more coffee than usual when you’re jet-lagged. However, moderation is key.
Extra espresso shots might give you a quick boost but will only mess with your sleep later on. The advice is to stick to your usual coffee-drinking schedule (unless that means seven coffees daily). Drink one or two cups in the morning, and avoid caffeine at all costs after midday.
Stay Hydrated
Spending more than ten hours on a plane is a bit like walking through a desert. It’s dry, and the fact that you aren’t hydrating and moving your body around as much as usual only makes things worse.
Dehydration is like fertilizer for jet lag. They work hand in hand, and sometimes, the only way to stop them is to drink more water than you think. With every in-flight meal drink at least two glasses of water—avoid the soda and juices.
Bring along a water bottle to keep hydrated between meals. You could even add in some electrolytes to help combat fatigue and headaches.
Try Melatonin
Melatonin is like a jet lag kryptonite. This natural sleep aid helps you reset your internal clock by mimicking the hormone your body produces at night. Some people swear by it – especially on short trips crossing multiple time zones.
You don’t need to overdo it. Just your personal recommended dose an hour before bed for the first week of your trip can work wonders. It helps you fall asleep and stay asleep, which means you’ll feel better and brighter by the time morning rolls around.
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