You’re probably excited when you hop on a flight to travel for a vacation, business, or some other big trip. However, traveling on long-distance flights can cause some problems to arise, one of which is jet lag. Anyone who has flown through multiple time zones will understand this as their body grapples with the biorhythmic confusion called jet lag. This imbalance results from traveling quickly across time zones and the body’s natural rhythm falling out of sync.
For example, when you fly from the US to Europe, you can quickly switch your wristwatch six to nine hours forward, but it’s more complex with our bodies because our body clocks won’t reset so fast. You’ve worked on a 24-hour cycle all your life, and suddenly, now that you’ve crossed time zones, your body wants to eat when you should be sleeping or sleep when all you want to do is enjoy a stunning landmark.
Jet lag can occur during international plane travel on any west-bound or east-bound flight crossing three or more time zones. It usually lasts a short period, and the body will eventually adjust to the new time zone.
When you land in a new country, the last thing you want to do is battle jet lag symptoms like fatigue and sleep disruptions. This is why it’s worth knowing how to prevent and recover from jet lag to maintain good overall health and wellness during your travels and make the most of your trip.
Be Well Rested Before Leaving Home
Flying across the world can be stressful, and if you leave after a hectic day or a wild party, you probably won’t feel too good for the first part of your trip. You must make a conscious effort to save the last two days before flying for relaxation and not panicking about plans, last-minute shopping, or packing. When everything is set in order, you can be well rested, so you’re physically ready for the long flight ahead. Mentally, you will also be in a better place to kick-start a new adventure!
Drink Lots of Water
Drinking more water is a simple solution that can greatly impact your wellness, and the same goes for travel. Many people who travel long distances reduce their water consumption to avoid bathroom breaks, but this is a common mistake that can cause dehydration and further aggravate travel fatigue and jet lag symptoms. Be sure to carry a water bottle, refill it at the terminal, or request it in flight. And remember to drink ample water upon arrival, too!
Adapt To the New Time Zone
The moment you arrive at your destination, forget about your old time zone. Luckily, technology will update clocks automatically, but if you have to do it manually, set them to the new time as soon as you depart. Remember, if you continue eating and sleeping according to your old time zone, it will be harder for your body and mind to adjust.
Adjust Your Exposure to Light
One reason jet lag interrupts your internal clock is that your exposure to light changes during travel and when time zones are crossed. Sunlight can wake up your body and lessen the release of melatonin hormones, which are responsible for making you sleepy.
Making a few changes to your routine can give your body a headstart. If you’re traveling east, make sure to expose yourself to some bright morning sunlight if you need to get up and about early. On the other hand, if you want to stay up later in your new time zone when traveling west, getting more light at night is a good option. You can adjust your exposure to light by using a tool, such as lamps or light boxes, that can reduce jet lag symptoms.
Manage Your Sleep Time Well
If you’re going to be arriving at your destination in the daytime, you’ll want to be well-rested when you get there, so use the flight to catch up on sleep. Some things to help you sleep on air are eye masks, earplugs, noise-canceling headphones, comfortable blankets, and travel pillows. Upon arrival, avoid the urge to nap and force yourself to stay awake until an acceptable bedtime in your current time zone.
On the other hand, if you’re set to arrive at night, you should be ready to go straight to bed. Your body might be begging for some shit eye when you’re flying, but you must force yourself to stay awake. Giving in only makes it harder for you to sleep later, so it’s up to you to force your body’s transition to the local time. Take a good book to read, catch up on some work, or make use of the in-flight entertainment to keep yourself occupied.
Prioritize Your Sleeping Space
Your sleeping space should be comfortable if you want to be well-rested. Eliminate any distractions and make your space comfortable. Here are some ways you can set up your sleeping arrangements:
- Set the thermostat in your room at the ideal temperature overnight.
- If you have a favorite blanket, pillow, or scented lotion that helps you sleep, don’t forget to take it with you on your travels.
- Switch off your phone or clocks that will ring while you sleep.
- If you find that you sleep better with a white noise machine or fan, get something portable that you can carry with you.
Try Medications
While the body naturally produces melatonin to trigger drowsiness, you can also get a melatonin supplement, which can help you stay asleep while jet-lagged. However, you must exercise caution when using it because it is a supplement the FDA does not regulate them.
You can also consider sleep aids to help you rest better at night as you adjust to a new time zone. However, these also come with side effects, so you should be cautious about using them regularly. Ultimately, whether you choose to go with sleep aids or supplements, make sure to discuss the practicality and benefits with your doctor before taking them.
Bottom Line
Jet lag is a very common condition that goes away within a few days or weeks. Of course, the symptoms may be difficult to manage at first, and when your body is struggling to adjust, it could dampen the entire trip. This is why it’s important to keep up with a new schedule along with the above-mentioned tips to reduce jet lag symptoms so you can enjoy your trip right from the moment you step off the plane!
