Unfortunately, jet lag remains a very real downside of long-haul travel. Fortunately, there are several steps you can take to help prevent, minimise, and remedy any jet lag you may experience throughout your travels. From pre-adjusting your internal clock to staying hydrated on the plane, these are the best tips for avoiding jet lag and exhaustion, from travel insurance giant WorldTrips:
1. Book an Overnight Flight if Available
The sooner you start planning your vacation, the more options you’ll have when it comes to flights. If an overnight flight is available, go ahead and book it!
Not only will you be more likely to fall asleep than you would on an afternoon flight, but you’ll be able to have dinner at a normal time and you’ll likely arrive in the morning or afternoon. For these reasons, your body will have an easier time resetting your internal clock.
2. Pre-Adjust Your Internal Clock
The Mayo Clinic recommends that you gradually (at least a few days before departure) shift your sleeping and eating schedule to coincide with typical sleeping and eating times in your destination city. For those heading east, go to bed one hour earlier each night for the few nights before your departure. For those heading west, go to bed one hour later each night for the few nights before your departure.
3. Cut Back on Caffeine
Avoid the coffee stand nearest your terminal. At least 12 hours before your flight, as well as during, try to abstain from ingesting coffee and caffeine. Though it may provide you with a short period of alertness and stimulation, it’s often followed by a drop in blood sugar.
According to StopJetLag.com, this drop essentially “rob[s] your body of available energy reserves.” Caffeine can also make you wake up more often once you fall asleep.
4. Sync Your Watch to Your New Time Zone
On the day of your flight, consider moving your watch ahead or behind to sync it with your destination’s time zone. This will help mentally prepare you for a significant time difference.
5. Avoid Alcohol and Drink Plenty of Water Throughout Your Flight
According to the Mayo Clinic, dehydration can contribute to the severity of your jet lag symptoms. Since humidity levels are low in planes, it’s important to drink plenty of water throughout your flight in order to combat dehydration. Travel Bank recommends drinking at least 8 ounces of water for every hour you’re in the air – even when you don’t feel thirsty.
6. Sleep on the Plane
Sleeping on the plane can be beneficial to those flying west to east or overnight. Since travel can take a toll on your body, this rest will prepare you to deal with the symptoms of jet lag that may come later. If flying first class isn’t within your budget, opt for a seat in the emergency aisle (more legroom) or a window seat (so you can prop your head against the wall).
Avoid the rear of the plane if possible, since those in the back will get the brunt of any turbulence. Be sure to pack a pillow and blanket and consider bringing noise-canceling headphones, earplugs, and a sleeping mask.
7. Exercise at Your Destination
Find time to walk or do other light physical activity at your destination. According to the Sleep Foundation, exercising outside during the daytime can help “recalibrate your circadian rhythm.”
3 Natural Jet Lag Remedies
There are several inexpensive—or free!—natural remedies for preventing and combating jet lag:
1. Melatonin
Melatonin is a natural hormone (also sold as a supplement) that helps to regulate the body’s sleep-wake cycle. According to Health.com, some experts recommend taking melatonin after dark on the first day that you travel—and for a few days thereafter—in an attempt to fight jet lag.
If you are flying east, you may wish to take a melatonin supplement in the evening for the few days before your flight. While melatonin is an over-the-counter supplement, you should still consult your doctor before taking it due to side effects and prescription drug interactions.
2. Lavender Oil
Lavender oil has been proven to promote and enhance sleep as an aromatherapy practice. Sara Altshul, remedies expert at Health.com, says that she overcomes insomnia while away from home by sprinkling a few drops of lavender oil on her pillow, leaving her instantly relaxed.
Not only can lavender oil aromatherapy help you fall asleep quickly, but unlike many over-the-counter sleep enhancers, it can help you awaken feeling refreshed.
3. Sunshine
The Mayo Clinic calls sunlight “the most powerful natural tool for regulating the sleep-wake cycle.” If you’re traveling eastward, exposure to morning light can help you adjust to your earlier time zone. If you’re traveling westward, exposure to evening light can help you adjust to your later time zone. To adapt to your new time zone even faster, try combining light exposure with exercise.
