It's next to impossible to completely avoid jet lag. Let's face it - your internal clock is adjusting - and it's rough. Jet lag isn't the same for everyone, but common symptoms can include being tired, irritable, having a headache and difficulty concentrating. The number of time zones impacts the extent of these symptoms, and how long it will take your body to readjust to its new time.
It may be impossible to completely avoid jet lag, but there are a few things you can do to lessen the symptoms.
What can I do pre-travel to lessen the symptoms of jet-lag?
I know it's tough while prepping for a trip to get enough sleep, but if it's at all possible to begin the trip well rested - that will help! If you can begin your trip only needing to catch up on a little sleep you'll be in a better spot.
You can also try to slowly adjust your sleep schedule closer to the destination time zone. If you're traveling West you can work on staying up later, and traveling East you would work on going to bed earlier. Most recommend adjusting by at least two hours prior to actually traveling, but I know this is likely easier said than done - but if you can do this even a little it can be helpful.
Are there in flight solutions to helping jet lag?
Try to create a dark environment and sleep. Bring a mask and ear plugs, and see if you can sleep on the plane. Bright light does impact our body clocks. So closing a shade and turning off those overhead lights can help.
As always - comfortable/loose fitting clothing and shoes are a must during a flight. Air travel and jet lag can sometime cause light swelling - especially in your feet and ankles. Bring comfy slippers for the plane.
When You Land
If you're scheduled to land in the morning try to stay awake once you're in destination. You're going to want to sleep, but if you can force yourself to stay awake this can help you adjust more quickly to local time - especially important if your trip is on the shorter side. For my clients who take overnight flights and land in the AM I try to schedule an easy excursion - like a hop-on hop-off bus tour or tickets to a fun, interactive museum - anything that doesn't require a lot of brain power - but also keeps you awake.
Even though napping is not recommended your body may not give you a choice. If you feel like you absolutely *must* nap - set an alarm to wake yourself up after 20 minutes. You're better off taking another 20 minute nap later than taking one long nap.
Additional Tips to Help Jet Lag
Keeping hydrated (water!) throughout your travel is helpful. Some people recommend 8 ounces of water per hour. (Tough if you're sleeping on a flight - but if you're not you can try this). Keep it up once you're in your destination as well. Caffeine and alcohol aren't recommended because they promote dehydration. (No one can ever answer my question about what coffee addicts such as myself should do 🤷🏻♀️). Alcohol does cause drowsiness, but your body also becomes more active once you've processed the alcohol - which can disrupt your sleep.
Did I miss any good tips that help you? If so - let me know. Because really - no matter what you do - jet lag's a...well, you know.
For more in-travel what to do check out our blog post: "What Should I Do If...?"
In need of some pre-travel tips? Read our to-do list here: What To Do Before Traveling Internationally.
Looking for some pre-travel luggage info? Check out our: What You Should Know About Luggage. blog post.
Looking for day of travel tips? We have our thoughts here: "Travel Day is Here!"
Noticing all of the flight cancellations and wondering what to do? Read my thoughts here: What You Need to Know If You're Flying Any Time Soon.
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