Jet lag is a common ailment faced by millions of visitors worldwide, and it can seriously affect their plans. When you need to travel across numerous time zones, it interferes with your body’s internal clock. If the distance is more, the time difference is automatically more. Hence, it heightens the intensity of jet lag. This situation causes the desynchronization of your body’s circadian rhythm, which controls your sleep-wake cycle.
Considering such a situation where you have to deal with irregular sleep patterns, physical discomfort and mental weariness, it definitely becomes difficult for you to enjoy your trip.
However, if you take certain precautions, you may reach your destination feeling rejuvenated and enjoy your journey as you planned.
Read further!
Effective Tips to Overcome Jet Lag
This is divided into three levels as explained below.
Pre-Trip Preparation
Take care of some factors before leaving for your journey.
Research Your Destination
Be aware of the time zone, climate, and cultural norms of the destination you are traveling to.
Sleep Cycle
You must start modifying your sleep routine a few days prior to your trip. You can go to bed sooner or later than usual. So, your body will gradually adjust to the new sleep schedule.
Maintain Hydration
It is advised to increase your water intake when your trip date approaches. You must also avoid alcohol and caffeine so as to minimize dehydration. This helps reduce the risk of jet lag.
Pack Wisely
It is beneficial to pack comfortable clothing, a travel pillow, and earplugs to ensure a relaxing flight.
During the Flight
Make sure to follow some tips even when you are on the flight.
Maintain Activeness
You can learn some sort of stretching exercises in advance and perform them on your flight. It is also recommended to take short walks up and down the aisle, as this helps in adequate blood flow in the body.
Stay Hydrated
Drink a lot of water throughout your flight or even if you have to take a bus ride.
Adjust Your Watch
You can also set your watch as per the time zone of your destination, as this helps your brain to adjust accordingly.
Listen to Music
You can listen to soothing music or even podcasts to divert your mind from any kind of discomfort, as you need to keep sitting for a long duration.
Upon Arrival
You are able to cope with jet lag well when you follow some tips after reaching your destination.
Get Some Sunlight
It is believed that exposing yourself to natural sunlight helps regulate the circadian rhythm of your body. You can take a leisure stroll outside or sit beside a window.
Maintain Water Intake
You must keep drinking water throughout the day to restore lost fluids in the body, hence preventing dehydration.
Adjust Your Meal Schedule
You must have your meals according to the new local schedule, as this proved to be beneficial for the internal clock of your body.
Take a Power Nap
You can take a 20 to 30-minute power nap to recharge yourself and then head on to discovering your destination.
Post-Arrival Strategies to Deal with Jetlag
Here are some strategies to follow in the first few days of your arrival.
Maintain Regular Sleep Cycle
It’s important to maintain a regular sleep schedule. Even if it’s about weekends, you must not skip sleeping for sufficient hours. In fact, you must not watch television or use your mobile phone for at least an hour before going to bed.
Avoid Late-night Outings
Avoid attending social gatherings or parties that are held late at night. You must do this until you have completely adjusted to the local time zone at your destination.
Get Moving
Keep performing some kind of physical activity like walking, yoga, or swimming, as this helps regulate your body’s natural rhythms.
Use Relaxation Techniques
You can practise relaxation techniques like meditation, deep breathing, or other yogic exercises to calm your mind and body. This brings you physical and mental comfort.
Take Melatonin Supplements
You can also start taking these supplements so as to regulate your sleep patterns. However, it is important to seek consultation from a medical practitioner for the same.
Concluding Lines
Jet lag is really stressful. It takes some time to get used to such a situation when you are traveling. Please be kind to yourself and don’t give up if you don’t feel completely fine. You will certainly be well-prepared to overcome jet lag and arrive at your destination feeling energized or motivated, if you take care of the pre-flight and in-flight tips shared above. Furthermore, it is also extremely important to adhere to some tips immediately when you arrive at your destination which includes taking a small nap before going to explore the place locally. Then you must take care of certain factors in the first few days after arriving like avoiding late-night gatherings, sleeping on time, and so on.
Related FAQ’s!
Here are some of the most usual queries raised by travelers regarding jet lags.
Jet lag is a distorted sleep condition that occurs when you travel quickly across multiple time zones. It causes your body’s internal clock or circadian rhythm to go out of sync, as it needs to adjust to a new time zone. Jet lag results in insomnia, physical discomfort, mental fatigue, headaches, and mood swings.
You need to start taking some precautions ahead of your flight which also includes avoiding alcohol and caffeine. Even when you are on a flight, you should do stretching, drink plenty of water, and listen to relaxing music or podcasts. When you arrive at your destination, take a power nap before exploring your destination, expose yourself to sunlight, maintain a proper sleep cycle, avoid late-night outings, and take nutritious food.
You need to give your body a time of a few days or it might take a few weeks to regain its strength and function properly as per the new time zone. You are advised to stay hydrated, practise meditation and yoga, expose your body to sunlight, and maintain a regular sleep cycle.
You can get rid of sleepiness caused due to jet lag by taking a power nap. However, don’t take a long nap, as it may disturb your sleep pattern all the more.
Airlines conduct Fatigue Risk Management Programs to help pilots and crew members cope with jet lag and ensure they can perform their duties well. They also stay hydrated, maintain a good lifestyle, avoid alcohol and caffeine etc., to stay rejuvenated in such scenarios.
Jet lag occurs on a temporary basis. It affects the internal clock of your body, which is called circadian rhythms. If you follow certain tips and techniques before traveling, on your flight, and after arriving at your destination, you may overcome jet lag fast.
