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 How To Beat Jet Lag
Jet lag is one of the reasons traveling can be so grueling – even if you’re going on vacation and planning to have fun. That’s because it takes your internal clock several days to adjust to a sudden switch in time zones, even if you hope the effects will go away in several hours. No one wants to waste precious vacation time recovering from jet lag, waiting for your sleeping and waking cycle to readjust, so it pays to know how to deal with it. It’s impossible to avoid jet lag altogether, but if you follow a few simple rules you can surely minimize its effects and feel better sooner.
Get plenty of sleep before departure
The first, and perhaps most obvious, tip is to begin your travels well rested. Although one of the most common symptoms of jet lag is exhaustion due to the change in time zones, starting well-rested can still have positive effects. So make sure you rest up and get a good night’s sleep for several nights before the big day.
Most people tire themselves out before they even leave the house – packing, planning, and getting all the loose ends tied up – but this will only exaggerate the effects of jet lag. Be disciplined and finish all your errands during the day so you can get to bed on time.
Structure your day according to local time from the start
Don’t put off changing over to your destination’s local time – it will only make things worse for you in the end. In fact, don’t hesitate to set your watch to the new time as soon as you board the plane, and start following the new schedule. And yes, that means eat something if it’s breakfast time in Beijing, and sleep if it’s bedtime in Stockholm. A great idea is to bring your own food so you don’t have to rely on the plane’s food service.
Find a way to sleep well en route
I know, this is much easier said than done, but it is worth trying. It can be difficult to sleep properly on board, especially if the plane is crowded and noisy – and you’re sitting near a fussy infant. But there are ways to combat the noise and distractions. Ask for earplugs and a sleep mask, or bring your own along.
Other ways to relax and try to rest include listening to a calming CD, wearing your favorite fuzzy sweater and using one of those state-of-the-art travel pillows that are designed to comfortably support your neck. Following your usual nighttime schedule can also help. If you know you won’t be able to fall asleep on a plane, you can also consider asking your physician about sleep aids.
Water: the miracle drug
All jokes aside, water is a simple way to ensure you are in tip-top shape when you land at your destination. Keeping yourself hydrated is extremely beneficial if you want to beat jet lag. It is important to drink plenty of water while traveling, but also ensure that you stay hydrated for several days before departure.
Abstain from coffee and alcoholic drinks
This one might make some people unhappy, but if you want to feel great when you step off that plane, this is something that has to be done. Why? In the first place, caffeine and alcohol cause dehydration. You’re drinking all that water to stay hydrated, so don’t interfere by consuming too many cups of java. Perhaps most importantly, alcohol and caffeine hinder the body’s production of melatonin. This is a hormone that helps set your internal clock.
Keep away from coffee and alcohol at least 12 hours before your flight, as well as during your flight. For coffee lovers this can be difficult, but it is worth it.
Exercise never hurt anyone
This may sound strange, but it makes sense. When you’re on board, don’t hesitate to unbuckle and walk around for a few minutes. Use any of the rare open spaces you can find on a plane and stretch out your muscles.
If you are an avid athlete who normally follows a workout schedule, don’t give it up while you’re away from home! Find a hotel gym and get that much-needed workout – it will help you acclimatize your body to your new surroundings.
Avoid the temptation to doze
That means no napping! No matter how tired you are, resist the temptation to nod off for a few minutes. If you nap when you arrive your body will take even longer to adjust to the new time zone. Force yourself to stay awake until it is time to turn in. Go out right away and do something fun so you won’t have an opportunity to fall asleep.
If you are very tired, plan an outing that is relaxing without being entirely sleep-inducing. In addition, going outside and exposing your body to sunlight will more quickly help your internal clock readjust to local time.
Be prepared to deal with some jet lag
Although it would be wonderful if a magical cure for jet lag existed, it is crucial to realize that the most you can do is lessen some of its negative effects. You will probably still wake up earlier than normal for a few days, so plan around this fact. Schedule early morning outings that will work well with the plans you have for the rest of the day.
There are many places in towns and cities around the world that can be enjoyed in the wee hours of the morning – so why not use jet lag as an excuse to take in the scenery as the sun rises over the horizon?
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