One of the most challenging parts of travel is overcoming jet lag. Crossing multiple time zones can wreak havoc on your physical and mental states. Taking a long trip usually involves a significant investment in both time and money. You definitely don’t want to waste a minute of your trip feeling tired and cranky.
What Is jet lag exactly? Jet lag, or jet lag disorder, is a disruption in your sleep cycle that occurs when you travel across multiple time zones. Your body’s internal clock lets you know when it’s time to eat, sleep, and wake up to start your day. When you travel to a new time zone, your internal clock is no longer synched with your local time zone. This disruption to your standard routine can lead to a number of unpleasant side effects.
The most well-known problems caused by jet lag relate to your sleep. When experiencing jet lag, you may find yourself having trouble staying awake during the day. Conversely, you might also find yourself unable to sleep through the night. Fatigue and sleep disruption aren’t the only problems jet leg can cause, though. Other symptoms of jet lag can include stomach issues, headaches, loss of appetite, and mood swings.
Luckily, though, I am here to give you my top five pro tips for beating the adverse effects of jet lag.
1. Start Adjusting At Home
The preparation for defeating jet lag should start before you even leave for your trip. The sooner you can start adjusting to your new time zone, the better. Try to stay up a little later or go to sleep a little earlier than you normally would in order to shift your mind and body to its new normal. Consider tweaking your meal times as well, the effort will be worth it.
2. Use Your Flight To Adjust
Your flight is a great time to really start adjusting to your new time zone. When you board your flight, settle in and make some changes immediately. Set your watch to the new time zone and live by that time. Avoid constantly calculating what time it is back home. Make changes to your eating and sleeping schedules as soon as your trip begins. It’s crucial to start winning the war on jet lag right out of the gate. Be sure to pack an eye mask, neck pillow, and earplugs or air buds in your carry-on bag.
3. Stay Hydrated
It’s easy to get dehydrated when traveling. Especially if you’re on a long international flight. If jet lag leads to insomnia, headaches, and mood swings, being dehydrated will make things exponentially worse. Be sure to drink plenty of water during your flight, and limit your intake of sugar, caffeine, and alcohol until you arrive.
4. Push Through!
When you arrive at your destination, the battle against jet lag rages on. Force yourself to stay awake until a reasonable local bedtime. Getting out in the daylight will work wonders. Daylight will trick your brain into thinking you should be awake and help you adjust to the new time zone quickly. Another tip is to keep moving. If you start getting tired, get outside, grab a coffee and take a walk. You’ll stay awake and get to explore your destination. If you are the kind of person that can take a 20-minute power nap and get right back up feeling recharged, then go for it! A quick nap is fine. Just be sure you don’t stay asleep for too long!
5. Comfortable Accommodations
Give yourself every advantage by making sure you have made comfortable sleeping arrangements for at least the first night of your trip. Earplugs and a sound machine might be worth bringing with you if you have trouble sleeping in new places. I don’t usually take any sleeping medication as it leaves me feeling groggy the next day. However, many travelers swear by taking a small dose of melatonin to help ensure a good night’s rest.
*Be sure to consult your doctor before taking any new medications.
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