For many of us, travel since the Covid lockdowns has been somewhat minimal. Now, 08! Jet lag is an inconvenient side effect of traveling across multiple time zones, causing fatigue, sleep deprivation and moodiness (the last thing you want when travelling with others on holiday). With many of us struggling to cope with even a one-hour shift during daylight savings, how will we adjust to a 12 hour shift in our lives?! To minimize the effects of jet lag, read the following helpful tips.
1. Adjust your sleep schedule
Help your body adapt to the new time zone by gradually changing your bedtime and waking up time to be closer to your destination’s time zone. Make incremental adjustments of about 30 minutes each night to become accustomed to the new schedule.
2. Set your watch
Upon boarding your flight, set your watch to the new time zone. Since we frequently check the time, doing this early will help your mind acknowledge the time change.
3. Stay hydrated
While you can request water from the flight attendant, they have numerous other passengers to attend to. Purchase a bottle of water after passing through airport security and ensure you drink plenty of water during your flight.
4. Avoid coffee and alcohol
Both coffee and alcohol act as dehydrators, exacerbating the dehydration caused by the flight. Opt for water instead.
5. Rest during the flight
Getting rest on a flight can be challenging. If possible, choose a window seat or a seat in the middle of a row to minimize disruptions. Noise-canceling headphones can be a worthwhile investment for frequent travellers as they reduce the disturbance caused by engine noise.
6. Take occasional walks
While rest is important, sitting for extended periods is not advisable. Take short walks up and down the aisles a few times during a long flight. However, avoid timing your walks during meal times, or beverage service.
7. Adjust to the new time zone while on the plane
If it’s daytime at your destination, stay awake to align your body with the local time. If it’s nighttime, try to get some sleep. You can catch up on in-flight entertainment when you have a screen in front of you and better sound with your own headphones. Start adjusting your activities as soon as possible.
8. Continue adjusting upon arrival
Even after spending hours on a plane, it’s crucial to begin adapting to the new time zone as soon as you arrive. If you land in the middle of the night, prioritize getting some sleep. Consider using melatonin, a natural sleep aid produced by your body, to assist with adjusting to the new sleep schedule. If it is daytime when you arrive, stay outdoors in the natural light if possible and stay up as late as possible to help your body adjust to the new timezone.
9. Avoid heavy meals
Eat light, balanced snacks during your journey and in the initial days at your destination. Opt for lighter, nutritious meals and snacks. Heavy, greasy, or high-sugar foods can disrupt your digestion and energy levels, making it harder to adjust to a new time zone.
10. Bonus tips!
Avoid napping to help your body sleep properly at night.
Take a quick shower. Freshening up and putting on clean clothes will revitalise how you feel and give you more energy to power through the daylight hours.
tamika - 11 years ago
On travel to the Uk we used Jet Lag pills bought for about $10 at airport, they were brilliant, just slotted in with them when we arrived although they expected us to go to bed. I have recommended these to a few other people going on long hauls and they come back thanking me. One was an 80 year old man going to Croatia for the 5th time who has always had jet lag but not this time…Good tips thanks.