Jet lag is a common travel nuisance that happens when you cross multiple time zones. The result is a misalignment between your body's internal clock and the local time at your destination. This can lead to fatigue, insomnia, irritability, digestive issues, and general discomfort. Luckily, with a bit of preparation and smart travel strategies, you can minimize the effects of jet lag. Here are our practical tips to help you beat jet lag and make the most of your trip.
The sooner you start preparing for your trip, the better. If you're traveling east, start going to bed earlier and waking up earlier a few days before your flight. If you're traveling west, do the opposite: stay up later and sleep in longer. This will help your body adjust to the new time zone gradually.
Light plays a critical role in regulating your circadian rhythm. Before your trip, adapt to the light schedule of your destination. If you're traveling east, expose yourself to more light in the morning and less in the evening. If you're traveling west, increase light exposure in the evening and decrease it in the morning.
Melatonin is a hormone that regulates sleep-wake cycles. Taking melatonin supplements can help you fall asleep and stay asleep when you're adjusting to a new time zone. It's best to consult with a healthcare professional before taking any supplements, especially if you have any underlying health conditions or are on medication.
Airplane cabins are notoriously dry, which can contribute to dehydration and worsen jet lag symptoms. Drink plenty of water before, during, and after your flight. Avoid excessive caffeine and alcohol, as they can further dehydrate you and disrupt sleep.
Travel can throw off your usual eating habits, but maintaining a balanced diet can help you feel better. Avoid heavy, greasy meals and opt for light, nutritious snacks like fruits, vegetables, and whole grains. This will help prevent digestive issues and keep your energy levels steady.
Getting adequate sleep is essential for combating jet lag. Aim for at least 7-8 hours of sleep before your flight and on your first night at your destination. Bring an eye mask and earplugs to create a sleep-friendly environment, especially if you're staying in an unfamiliar place.
Long flights can lead to stiffness and discomfort, so make sure to move around and stretch during your journey. This can help improve circulation and reduce the effects of jet lag. Consider simple exercises like ankle circles, leg stretches, and shoulder rolls.
Aromatherapy can be a useful tool for managing jet lag. Essential oils like lavender and chamomile can promote relaxation and sleep, while rosemary, mint and lemongrass can help you feel more alert and energized. You can use a travel-sized diffuser, apply oils to pulse points, or use candles and products infused with the oils.
Jet lag doesn't disappear instantly—it takes time for your body to adjust to a new time zone. Be patient with yourself and allow a few days for your body to sync with local time. If you need to rest, do so, but try to stick to a regular sleep schedule.
There are apps designed to help you adjust to new time zones. These apps provide personalized schedules to help you manage light exposure, sleep times, and even mealtimes to ease your transition. Timeshifter is one of these apps and it provides personalized jet lag plans based on your travel itinerary, chronotype, and sleep patterns. It suggests when to expose yourself to light, take naps, drink caffeine, and more.
Jet&Bo has designed an amenity kit to help beat jet lag. The kit includes a cashmere eye mask to enhance sleep, herbal tea designed for jet lag with a sleepy and energy tea bag, essential oil towelettes for use in the morning to help with alertness and the evening to help with sleepiness, a lemongrass candle to help with resetting your hormone levels to alleviate fatigue and a rosemary mint candle to wake up your body and senses.
Bonus Tips for Beating Jet Lag with Children
Traveling with kids? Here are a few extra tips to help them beat jet lag:
- Bring Familiar Items: Toys, books, and comfort items from home can make children feel more at ease in a new environment.
- Keep a Regular Schedule: As much as possible, maintain their regular routines to help them adjust.
- Ensure They Get Enough Sleep: Kids need more sleep than adults, so prioritize their rest.
- Be Patient: Children may take longer to adjust to new time zones, so give them (and yourself) plenty of grace.
By following these tips and being proactive about managing jet lag, you can reduce its impact and enjoy your travel to the fullest. Safe and happy travels!
