How To Beat Jet Lag in Six Steps

Jet lag, we've all been there. You return from a fantastic trip, ready to dive back into your routine, only to find yourself battling the disorienting effects of jet lag. It's like a cruel reminder that you're back to reality. We all have ways of dealing with and attempting to beat jet lag. Some of us handle it better than others. I, for one, am not in the “handle it well” camp. 

After a three-week adventure in Eastern Europe last spring, I returned home with the worst jet lag I've experienced in years. For a whole week, I woke up in the dead of night, disoriented and unsure of my surroundings despite being in the comfort of my bed.

While roaming the globe searching for new adventures is a fantastic experience, jet lag is inevitable no matter what time zone you visit. Thankfully, there are many ways to help negate the symptoms of jet lag, and be ready to explore as soon as you hit the tarmac. It's time to beat jet lag!

Jet Lag Tips

1. Leave Home Rested

Flying is a stressful part of travel. Suppose you leave packing to the last minute and stay out late the night before an early flight. In that case, you'll likely not be as healthy for the first few days of your trip, leaving you more susceptible to illness on the road. Pack early and focus on getting enough sleep before arriving at the airport.

2. Sleep On the Airplane

Let's face it: sleeping on a plane is no easy feat. The cramped seating in economy, the chorus of crying babies, and the occasional turbulence can make it seem like a distant dream. But fear not; with a few small items in your carry-on, your chances of getting a few hours of shuteye are not just possible but highly likely.

Earplugs and an eye mask can help you sleep on a noisy and bright plane. Many airlines offer small blankets and pillows on transatlantic flights. However, if they don't, consider bringing a neck pillow and using a sarong or towel as a blanket.

3. Exercise

Several research studies have suggested that exercise can help with time-change adjustments and speed up your body's return to its regular internal body clock. One study suggests that you should exercise around the same time you usually would at home.

For instance, if you're used to running five miles in New York City at 8 a.m. every morning, you can adjust your routine in London. Try to run at 8 a.m. local time. This advice applies to any exercise you prefer. The important thing is to get outside and move.

4. Go To Bed at the Local Bedtime

Once on the ground, you might be tempted to go to bed, but you should jump right into exploring your new city. Going to bed early means you'll be wide awake in the middle of the night with nothing to do.

If you must, take a short nap and then head out to explore the remaining part of the day. After dinner, walk around the neighborhood to help keep you awake longer. Jet lag hates fresh air and walking.

A pro tip is to call the hotel before you get there to ensure they have the right mattress firmness you're used to at home. This is crucial to get a good night's sleep.

5. Use a Natural Supplement to Help You Sleep Better

Melatonin is a natural hormone your body produces to help regulate your natural sleep-wake cycle. During the night, your melatonin rises to a peak overnight and then falls in the morning.

Melatonin supplement pills can be purchased at any health food store. Some frequent flyers suggest taking melatonin after dark on the day you fly and for several days afterward.

Valerian root, another widely used supplement, functions similarly to melatonin to regulate sleep.

6. Stay Hydrated and Eat Healthily

Drink lots of water before, during, and after your flight to stay hydrated. You might want to indulge in a glass of wine or beer on your flight, but alcohol and caffeine can disrupt your sleep and lead to dehydration. On the day of your flight, eat light and healthy meals. Avoid anything super dense and full of carbs and fat.

While you can't entirely avoid jet lag while traveling through multiple time zones, you can reduce its symptoms with these tips, including exploring the potential benefits of red light therapy for sleep and circadian rhythm regulation. Everyone's body is unique, so what helps your friend might not be the best solution for you. However, getting enough rest is a reliable and proven strategy to beat jet lag.