When you’re flying across time zones, your body gets confused. This can lead to sleepiness during the day, insomnia at night, constipation, diarrhea, poor concentration and more. While there’s no easy way to completely beat jet lag, there are several things that can help ease the discomfort.
-
Adjust your internal clock
Several days before departure, start shifting your meal and bed times by an hour a day until they coincide with those at your destination. That will make it easier, once you arrive, to adopt the local time for your daily routine.
-
To sleep or not to sleep
When you’re on the plane, sleep (or stay awake) as if you’re already there: avoid sleeping if it’s day-time at your destination, but try to get some sleep if it’s night-time at your destination. Set your watch to the time at your destination as soon as you begin your flight. This will help you to mentally prepare for the new time zone.
-
Hydrate
Dehydration is one of the symptoms of jet lag, and dry airplane cabins don’t help. Drinking water throughout the day of your flight doesn’t stop jet lag but it helps make sure dehydration doesn’t compound your fatigue.
-
Avoid alcohol and coffee
Stay away from alcohol and coffee during your flight. Cabin air dehydrates you, and altitude changes can quicken the effect of alcohol and worsen the symptoms of jet lag. Although coffee can help keep you awake longer, it makes you wake up more often once you do fall asleep and so reduces total sleep time.
-
No sleeping pills
Forget about sleeping pills, they’re not worth it. They won’t fight jet lag, they will just make you feel sleepy when you land. Want to sleep on a long flight? Try a cup of chamomile tea.
-
Get outside
After you arrive, try to stay awake until your bedtime in your new time zone. Spend as much time outside as you can. The exposure to fresh air and sunlight will help your brain adjust to the new time zone.
-
Exercise
Go for a brisk walk, do a lap or two around the block or do some stretching exercises. Any exertion will help. It doesn’t combat jet lag per se, but it does get the blood circulating and eases some of the muscle aches from sitting in one position for extended periods.
-
Light meals
Not only is your sleeping routine changing, so is your eating routine. Heavy meals make it more difficult for your body to adjust. Eat light meals to avoid symptoms like indigestion and diarrhea.
-
Consider taking melatonin
Melatonin is the hormone your body naturally creates around the time you usually go to bed. Taking it prior to bedtime for several days after arrival in a new time zone can ease the transition. Contact your doctor before departure to be sure melatonin is safe for you.
-
Don’t shift time for short trips
If your trip is 48 hours or less, stay on your home time zone schedule if you can. This will greatly reduce – if not eliminate – jet lag when you get home.
Following these tips can help you avoid the worst effects of jet lag, ensuring you have a more productive and enjoyable trip.
