Traveling to a new time zone can disrupt your sleep schedule, leading to jet lag. Whether you’re escaping to a beach vacation or exploring a distant city, jet lag is a common challenge.
The internet offers numerous suggestions for avoiding jet lag, such as sleeping well the night before departure, adjusting your watch to the destination time promptly, and avoiding late-night arrivals. However, extensive research has shown that while you can’t completely avoid jet lag, you can minimize its effects and learn to manage it effectively.
As realists, we’ve compiled some practical tips to help you recover from jet lag as swiftly as possible.
1. Adapt to Local Time
Upon arrival, it’s crucial to immerse yourself in the local routine. Syncing your body clock with the destination’s time zone is key to adjusting to the new schedule. If you arrive early in the day, fight the urge to nap. Instead, stay awake until the bedtime of your new locale; this is the most effective strategy to combat jet lag.
Eating at the correct meal times is crucial for adjusting to new time zones. Start this routine on the plane before reaching your destination. Avoid eating when you feel hungry and opt for fruit or small snacks to maintain energy levels.
It’s important to eat the right meal for the local time. For instance, if it’s breakfast time at your location but dinner time at home, choose pancakes over meatloaf.
Avoid overloading on food and drink. While you may be hungrier than usual, consuming large meals can lead to bloating and lethargy. Opt for light meals to stay alert and energized.
Stay hydrated by drinking water regularly. Dehydration can cause undue tiredness. A glass of water or juice can increase your alertness and energy levels.
Be cautious when reaching for caffeine. For many people, a cup of coffee can shift the body’s natural circadian rhythms by about one hour. This helps with jet lag when traveling west but may worsen it when traveling east.
If you’ve stayed awake all day and reached dinner, you can have alcohol with your meal if you usually enjoy drinks. The relaxation can be a welcome distraction, but don’t overdo it as it may disrupt your sleep and nullify your efforts on the first day. Creating a sleep-friendly space is crucial for the first night. Just as staying awake during daylight is important for beating jet lag, getting a good night’s sleep after dark is also essential. Sleeping tips vary, but it’s best to create the most inviting bedtime environment. Consider two elements – falling asleep and staying asleep. A good quality back-support mattress provides comfort and reduces aches and pains, making it easier to fall asleep and less likely to be woken up.Laying your head on a familiar pillow can be a great help when you’re trying to get some downtime. Whether it’s a feather, foam, or memory pillow, ask your host if they have alternatives. If space permits, take your own pillow when traveling for a guaranteed great night’s rest.
High-quality 100% cotton bedding encourages a good night’s sleep. Hotel-grade sheets and pillowcases are typically made of long-staple cotton with a high thread count. Fine cotton is considered the best fabric for sheets as it’s smooth, luxurious to the touch, and completely breathable. You can stay cool in a hot climate and warm in a colder one. Since temperature regulation is crucial for falling asleep, high-quality bedding makes a big difference when fighting jet lag. If you’re worried about jet lag in a new destination, it’s wise to spend your first night in a sleep-friendly place, like a high-end hotel known for paying attention to guest sleep quality.If jet lag is affecting you upon returning home, it’s crucial to have chosen your mattress, pillows, and sheets wisely. This gives you an advantage in resetting your natural biorhythms.
Go into the light. As soon as it’s daylight and you’re awake, open the curtains, take a shower, and get outside. The light and fresh air will reset your body’s circadian rhythms to align with your new destination. Natural light inhibits the production of melatonin, the ‘sleepy’ hormone. So, go for a walk or take a gentle jog. Stay in the sunshine as long as possible to avoid napping in the afternoon. Equip yourself properly. Planning ahead can make the difference between beating or suffering from jet lag. Bringing home comforts like your pillow to your new destination is helpful. A favorite pair of pyjamas can bring a touch of home to unfamiliar surroundings. Earplugs are invaluable if you’re not sure what might happen at night.6. Pills or no pills?
If possible, you should ease into your first few days and let your body adjust on its own. But in some circumstances, like traveling for work, you need to be fully functional quickly. In such cases, medication may help. There are generally two types of pills travelers take to combat jet lag. Melatonin supplements, available over the counter in some countries, boost the body’s melatonin levels. Melatonin is the hormone responsible for regulating sleep-wake cycles. Sleeping tablets, whether prescription or over the counter, use different medicines to induce sleep artificially. If considering taking a sleeping tablet, it’s best to consult a doctor first. In either case, pills are a short-term solution. Remember that natural remedies for jet lag are safe and known to work if you feel you’re constantly relying on pills.Jet lag can be a significant challenge when traveling across time zones. However, there are ways to mitigate its effects.
One of the simplest and most effective strategies is to give yourself time to adjust. Avoid planning any strenuous activities or adventures during the first 48 hours after arrival.
Instead, take it easy, relax, and allow your body to acclimate to the new time zone at its own pace. It’s okay to indulge in a nap or two if you need to. Just remember to set an alarm to help regulate your sleep schedule.
Stephanie, a Certified Wellness Consultant and Co-founder of Hush Home, is dedicated to helping people live fuller lives by improving their sleep.
As a health and wellness expert, Stephanie designs and leads sleep workshops for Fortune Global 500 Companies such as Citibank, Manulife, and Standard Chartered. Her goal is to enhance employee performance and productivity through the science of sleep.
When she’s not advocating for better sleep or engaging in sleep research, Stephanie enjoys hiking with her little Pomeranian, Dookie.