Tips on How to Avoid Jet Lag

Travel can come with some downsides: jet lag is very common when traveling to a new country or when you go to a new time zone. Traveling can disrupt your body’s ability to regulate hormones, temperature, and when to sleep.

Strategies for Travelers to Minimize Jet Lag

Travelers often struggle with jet lag, which can affect their decision-making abilities and add to the exhaustion of their journey. According to BCD’s 2023 Traveler Wellbeing Survey, 36% of business travelers consider jet lag and insufficient sleep among their major concerns while away on business. Medical professionals agree that traveling east makes jet lag worse because your body is better at staying up later than going to sleep earlier.

 

In this article, we'll explore how you can mitigate the worst effects of jet lag before, during, and after your flight. Read on to learn how you can stay sharp in the face of competing time zones on your next business trip.

 

What Are the Symptoms of Jet Lag?

Jet lag can cause different symptoms in different people. To understand what causes it, think of it as a disruption in our body's natural rhythm. Our bodies have an internal clock called the circadian rhythm, which works on a 24-hour cycle.

• External factors like sunlight have a big impact on our body's natural rhythm. Sunlight affects when we wake up and when we get ready to sleep. Sunlight tells our bodies when it's time to wake up and when it's time to start winding down for sleep.
• When we travel across multiple time zones, our body struggles to adjust to the new local time. This can cause uncomfortable symptoms as our body needs time to adapt. During this adjustment period, we may experience a sense of disorientation due to conflicting circadian rhythms.
• Travelers dealing with jet lag may feel extremely tired during the day, finding it hard to stay awake and focused. However, when it's time to go to bed at night, they may struggle to fall asleep and end up wide awake.
• Other common symptoms of jet lag include irritability, difficulty concentrating, and even gastrointestinal issues such as an upset stomach. These symptoms could make it hard for a traveler to focus on important meetings or work, turning an exciting trip into a difficult experience.

 

Prepare Before You Travel

Before you even pack your bags, you can start preparing for jet lag by taking a few simple steps:

• Adjust Your Sleep Schedule: If you're flying east, try going to bed a bit earlier each night a few days before your trip. If you're heading west, do the opposite by staying up a little later. This gradual change helps your body's internal clock sync with your destination's time zone.
• Stay Hydrated: Keep jet lag at bay by making sure that your diet isn’t working against you. Drink plenty of water before and during your flight, and avoid lots of caffeine or sugary drinks, as they can mess with your sleep and make you feel worse.
• Eat Healthy and Stay Active: Eating light and healthy meals can help your body feel more comfortable and less sluggish for your journey. Don't forget to add some stretching or gentle exercises to your pre-trip routine, too. These activities can relax your body and get your blood flowing, making it easier for your body to adjust to new time zones.
• Choose the Right Flight: Remember that choosing the best time for your flight can help reduce the effects of jet lag, which is a common problem for travelers crossing time zones. Jet lag happens when your body's internal clock is not synchronized with the local time at your destination, leading to tiredness, difficulty focusing, and disrupted sleep. Planning your flight schedule carefully can greatly improve your travel experience and make it easier for you to adapt to the new time zone.
  • When possible, opt for a flight that arrives in the afternoon or evening at your destination. This timing is beneficial for several reasons. First, landing in the afternoon allows you to engage in some light activities upon arrival, which can help you stay awake and adjust to the local time.

     

 

How to Adjust Your Schedule

Before your trip, adjust your sleep schedule gradually. Also, stay hydrated, avoid too much caffeine and alcohol, and get plenty of natural light when you arrive. These steps can help minimize the effects of jet lag and make your travel experience better. Symptoms of jet lag can vary in duration, often lasting for several days while your body adjusts. By taking these proactive measures, you can ease the transition and fully enjoy your journey.

 

If your flight lands in the evening, you can follow a similar strategy. After arriving, try to stay awake for just a few hours. This brief period of wakefulness will help signal to your body that it is time to transition into the local nighttime routine. You can use this time to have dinner, unwind, and perhaps even socialize with fellow travelers or locals. By the time you go to bed, it will be closer to the local bedtime, making it easier for you to fall asleep and stay asleep through the night.

 

If you pick a flight that arrives in the morning or early afternoon, you might feel like sleeping during the day. This can make jet lag worse. Your body might struggle to adjust, leading to feeling tired and restless for several days.

 

What To Do During the Flight

While you're up in the air, try to sleep if it's nighttime at your destination, and try to stay awake if it's daytime at your location. This will help adjust your circadian rhythm.

 

Technology can also be a big help in tricking your body into adjusting to a new time zone. Wearable gadgets or smartphone apps that track your sleep and activity can remind you when it's time to sleep or move around based on your destination's time zone.

 

Some travelers also use light therapy glasses that expose them to bright light at specific times. Certain mobile apps, such as Timeshifter, StopJetLag, or Arcashift, can fulfill that same function and help travelers track their sleep, caffeine, and diet for impending travel across time zones. This kind of light helps reset your internal clock by signaling your brain that it's time to be awake.

 

Post-Arrival Practices

There are more steps you can take once you step off the plane.

 

• Take in the Scenery: A great first step is to get some sunlight or take a walk outside if the weather permits. While you're at it, try to follow the local time for meals and activities. Even if you're not hungry or feel wide awake when it's bedtime, sticking to the local schedule helps your body adjust faster. If it's nighttime, try to get some sleep, even if you're not feeling super sleepy.
• Prep for a Good Night's Sleep: For the first few nights, you might find it tough to fall asleep or stay asleep. To help with this, make your sleeping area comfortable and relaxing. Avoid screens like phones or tablets right before bed, as they can make it harder to fall asleep. Bring melatonin or talk to your doctor about getting sleeping aids for insomnia.
• Plan for Your New Schedule: If you're on a trip, try not to pack your schedule with back-to-back meetings right away. Give yourself some time to adjust. Plan important meetings or work for times when you're most likely to feel alert and awake.

 

Managing jet lag is an essential skill for travelers who want to avoid the fatigue and brain fog that often accompany long journeys across time zones. To effectively combat this common issue, it’s crucial to take proactive steps before you even board your flight.

 

Remember to adjust to the local time as soon as you arrive. You might need to stay awake until local bedtime or get some sunlight to help reset your internal clock. To beat jet lag, understand what your body needs and use smart, practical strategies tailored to your travel plans. Happy travels!