If there’s one thing that every traveller dreads, it’s jet lag. You know, that groggy, zombie-like feeling when your body refuses to accept the new time zone. It can ruin your first few days of a trip and make you feel like you’re dragging your feet through quicksand. The good news? Jet lag doesn’t have to be part of your travel story. With a few smart habits, you can beat it and actually enjoy your destination right from day one.
What Exactly is Jet Lag?
Jet lag happens when your body’s natural sleep clock (your circadian rhythm) gets out of sync with the new time zone, resulting in extreme fatigue, loss of focus, digestive problems or other physical effects that often arise after taking a long-haul flight. Fly across a few continents, and suddenly your bedtime doesn’t match the local time anymore. That’s why you may find yourself wide awake at 3 a.m. or ready to nap at 10 in the morning.
Smart Ways to Kick Jet Lag to the Curb
Drink Up (But Skip the Coffee and Booze)
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Hydration is your best friend when you’re flying. Airplane cabins are notoriously dry and low in humidity, which can dehydrate you quickly and sometimes cause headaches. Drink plenty of water before, during, and after your flight. But steer clear of coffee and alcohol — they’ll just mess with your sleep, double your bathroom trips, and leave you feeling worse.
Rest Up Before You Fly
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Don’t step on the plane already sleep-deprived. Get good zzz’s in the days leading up to your trip so your body has the energy to adjust. Think of it as giving yourself a head start against jet lag.
Nap Smart on the Plane
As sleepiness can be one of the effects of jet lag, the best way to deal with it is by getting some sleep whenever possible. Yes, it’s okay to nap on long-haul flights, but keep it short and sweet, as long naps in the air can make it harder to adjust once you land. Simply put: if it’s night where you’re travelling, try to sleep; if it’s not, try to stay awake. Use an eye mask, neck pillow, or even soft music to help you snooze without overdoing it.
Boost Yourself With Vitamins
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A healthy immune system makes the whole adjustment easier. Take your daily vitamins or melatonin supplements to avoid suffering from insomnia and help your body stay balanced during the stress of travel.
Be Careful With Daytime Naps
Once you land, those hotel beds will look mighty tempting. But if you nap for too long, you’ll only drag out the jet lag. If you absolutely need a nap and are strong enough not to delay the alarm and go back to sleep, feel free to take a quick nap, but be sure to keep it to 20–30 minutes.
Eat Early and Head to Bed
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Try syncing up with local meal times. Grab dinner, relax, and head to bed early (turn off the lights at 10 pm or before 11 pm) so you can feel fresh and relaxed. This will enable your body clock to start shifting, and the faster you match the local rhythm, the quicker you’ll feel normal again.
Rise and Shine (But Don’t Overplan)
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Jet lag’s best cure is syncing with your new time zone. Sure, you might feel wiped even after 8 hours, but instead of sleeping the day away, grab some sunshine and move around. Set your alarm, wake up early, and get some sunlight. Natural light is a huge help for resetting your body clock. Just don’t pack your first day with too many activities — give your body time to catch up.
Jet lag might come with the territory when you travel, but with these tips, you’ll be ready to leave it behind and enjoy your trip.
