7 Top Tips For Dealing With Jet Lag
Jet lag is a common challenge faced by travellers crossing multiple time zones. Not the most dreaded side effect of travelling long-haul, but definitely one of the most annoying. It can leave you feeling fatigued, disoriented, and disrupt your sleep patterns. However, with the right approach and a few simple strategies, you can minimize the effects of jet lag and make your travel experience much more enjoyable when flying long distances.
Prepare in Advance
One of the best ways to combat jet lag is to prepare your body before your trip. Gradually adjust your sleep schedule a few days prior to departure, especially if you're travelling across several time zones. If you're heading east, try going to bed and waking up earlier, and if you're going west, adjust your schedule to a later bedtime and wake-up time. This gradual adjustment can help your body adapt to the upcoming time zone changes.
Stay Hydrated
Proper hydration is essential for combating jet lag. Dehydration can intensify its effects, so make sure to drink plenty of water before, during, and after your flight. Avoid excessive consumption of alcohol and caffeine as they can dehydrate your body and disrupt your sleep patterns. Opt for water, herbal teas, or natural juices instead.
Adjust to the Local Time Zone
Once you board the plane, mentally shift your activities to match the local time of your destination. Change your watch to the local time and align your meal and sleep schedules accordingly.
Get Exposure to Natural Light
Sunlight plays a crucial role in regulating our body's internal clock. Upon arrival, seek out natural light as much as possible, especially during daylight hours. Spend time outdoors, take a walk, or sit near a window to soak up the natural light. When you arrive at your destination, find out the nearest green space to spend some time in. You can find some recommendations here for how to spend 48 hours in Toronto.
Strategic Napping
When you arrive at your destination and feel fatigued, it can be tempting to take a long nap. However, this can disrupt your sleep patterns and make it harder to adjust to the local time zone. Instead, take short power naps of 20-30 minutes to boost your energy levels. Set an alarm to ensure you don't oversleep, and try to schedule these naps strategically, preferably in the early afternoon.
Adopt Healthy Habits
Maintaining a healthy lifestyle during your trip can significantly reduce the impact of jet lag. Eat light, nutritious meals that provide sustained energy, such as fruits, vegetables, whole grains, and lean proteins. Avoid heavy, greasy foods that can make you feel sluggish. Regular exercise, such as stretching, walking, or light workouts, can also help regulate your body's circadian rhythm and promote better sleep.
Stay Awake Until Local Bedtime
If you arrive at your destination during the daytime, try to resist the urge to sleep until it's evening in the local time zone. Push through the drowsiness and keep yourself awake until the appropriate local bedtime. This can help your body adjust more quickly to the new time zone and aid in resetting your internal clock.
It's important to remember that everyone's experience with jet lag is different. Give yourself a couple of days to adapt and be patient with the process. Establish a regular sleep routine as soon as possible, stick to the local schedule, and allow your body the time it needs to synchronize with the new time zone.
While jet lag can be a challenging aspect of long-distance travel, it doesn't have to overshadow your trip. By implementing these tips, you can minimize the impact of jet lag, adapt to new time zones more smoothly, and survive your long-haul flight. Remember to take care of yourself and with a little planning and a positive mindset, you can combat jet lag and enjoy your journey to the fullest. Safe travels!
