You might be too enthusiastic about your impending trip to care about jet lag if you’re lucky enough to be vacationing in a different time zone – from Hawaii to the Maldives, Bora Bora, or the Bahamas.
Days in the tropics are scorching… …going to bed early because you can no longer keep your eyes open
Beautiful sunrises… which you see every day because you’ve been awake for several hours.… but that doesn’t seem right!
Take it from me: you’ll be wishing you had made arrangements to stop jet lag in its tracks whether you’re awake in the middle of the night on vacation or struggle to adjust to your schedule when you get back home.
Jet lag, also known as desynchronosis or time zone transition sickness, can flip your post-holiday euphoria faster than you can say “unpacking.”
What is jet lag, exactly? What’s more, why do we receive it?
Jet lag, often known as a jet lag disorder, is a transitory sleep issue that affects people who travel across many time zones quickly. It’s caused by our bodies’ internal clocks, or circadian rhythms, which tell us when to stay up and when to sleep.
Many people experience jet lag when they travel because their body’s clock is still set to their original time zone (usually, home) rather than the time zone to which they’ve gone.
It goes to reason that the more time zones you travel across, the more likely you are to suffer from jet lag – especially if you travel eastward.
Travelling east means “losing” time rather than “gaining” time when travelling west, which is the cause of the majority of jet lag instances. After travelling across at least two time zones, jet lag symptoms usually appear within a day or two.
Each time zone crossing takes around a day to recuperate from, which might be especially difficult if you’ve travelled from San Francisco to Sydney (an incredible 17 hour time difference).
A big globe map with several maps rolled up in front of it for journey planning.
“I haven’t visited every country, but it’s on my bucket list.” Susan Sontag’s quote
What is the sensation of jet lag?
Everyone knows that even if you stay in the same time zone, a day of travel may make you feel awful.
But how do you tell the difference between post-travel fatigue and true jet lag?
Jet lag affects us all differently, and some people never experience it at all. However, you’ll almost certainly experience at least one (and most likely many more) of the following symptoms:
- Sleep disturbances, such as insomnia (inability to fall asleep), early waking, and/or extreme exhaustion
- During the day, you feel tired
- Feeling bewildered and suffering from headaches
- Having trouble concentrating on things that you normally find simple to perform
- Constipation and diarrhoea are common stomach problems, as circadian rhythms control not only our sleep cycle but also our eating and bowel habits.
- I’m not feeling great in general.
- Swings in mood
Jet lag symptoms fade when your body adjusts its circadian rhythms to your new location, and you are able to get back on schedule.
Is there anything I can do to avoid jet lag?
Don’t be alarmed. Jet lag sounds and feels bad, but the good news is that you can prepare for it in a variety of ways.
We’ve put together the definitive guide to combating jet lag — before you go, on the plane, and when you arrive – with everything from the latest supplements to luxury travel aids, budget tricks, and ancient wives tales.
Continue reading, adventurers!
In Venice, Italy, a guy gazes down the sunlit Dorsoduro canal.
“Where we’ve gone has shaped so much of who we are.” William Langwiesche (William Langwiesche)
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1. Drink Plenty Of Water.
We should all drink plenty of water. The Institute of Medicine suggests that we drink ten cups of water every day, but most of us only drink about 1.8 cups per day. That indicates that roughly 75% of Americans are chronically dehydrated without even realising it, a figure that jumps dramatically when travel is factored in.
Most of us avoid drinking liquids on planes because we don’t want to bother our seatmates (or gross aeroplane bathrooms). However, doing so may increase your vulnerability to jet lag.
Though studies have shown that changes in cabin pressure at high altitudes might exacerbate jet lag, it’s also worth noting that humidity levels on flights are extremely low. Dehydration can be exacerbated by low humidity, especially if you don’t drink enough water during your travel. Dehydration can cause fatigue, constipation, and general malaise – and that’s before you’ve even crossed any time zones.
Put an empty Brita filtering water bottle in your carry-on to avoid dehydration and jet lag. It carries up to 26 ounces of fresh water and is made of BPA-free plastic or insulated stainless steel.
The filter is hidden inside the straw, and it can (miraculously) improve the taste of the chlorinated airport water you drink after security.
To avoid losing it at security, make sure it’s empty and filled onboard. Drink throughout your flight to keep your body hydrated and healthy. Remember that getting up to go to the bathroom is a great way to stretch your legs!
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2. Boost Your Legs’ Energy
As a frequent flier, I feel that one of the hardest aspects of flying is sore and fatigued legs. Feeling uneasy not only ruins the first few days of my vacation but also makes it less likely that I’ll sleep on the plane, which is a vital technique to avoid jet lag on red-eye flights.
Standing in lines, waiting in airports, and sitting on planes for long periods of time led me to look for anything that could make my legs and feet more comfortable while travelling. As a result, I can confidently state that these COMRADE compression socks are one of the best investments I’ve ever made.
Because not all compression socks are created equal, this company has spent a significant amount of time (and money) developing the greatest product available. Unlike normal compression socks that you can buy at the airport, they give graded compression from the tip of the foot all the way up the leg.
Compression clothes are designed to increase and improve blood circulation whether you’re standing, running, or flying.
Socks are available in a range of shoe and calf sizes, and they really do make my legs feel better after a flight. These socks are fantastic! They’ve almost completely eliminated my concerns about Deep Vein Thrombosis (DVT), a condition that can affect frequent flyers.
An open road map of the United States and Canada covers a table.
“Don’t just take what they say at face value. “Go out and have a look.”
Related: Meditation, Spirituality, and Happiness Quotes from Buddha
3. Complete Your Assignment
One of the greatest ways to prepare for a time-zone shift is to adjust your calendar ahead of time, as ridiculous as it may sound. If you know you’ll be flying east, try going to bed an hour (or more!) earlier than usual for at least three days before your flight; for that flying west, try going to bed an hour later.
To assist your digestive system to adjust to the time change, try eating a bit earlier or later than usual (particularly at breakfast and dinner).
This isn’t something everyone can accomplish, especially if they’re travelling for business and need to meet deadlines before they go. However, if you’re travelling long distances with children, particularly small children, it’s worth spending the effort to help them adjust their schedules before you leave the ground.
You can continue to change your schedule while you travel once you’ve left home.
Wear comfy attire and a nice blanket or scarf if you’re travelling overnight to foster those sleepy-time sentiments. Planes can be cold (and dry), and the blanket selection is limited, so my favourite wrap serves as a scarf and a blanket.
4. Eliminate the Sound
Any frequent flier will tell you that blocking out those annoying plane noises is essential for sleeping and avoiding jet lag. You’ll sleep easier or enjoy your favourite music or shows if you’re not interrupted by fellow passengers, food and drink announcements, or the roar of the air circulation.
A good pair of noise-cancelling headphones can help, and they are available in almost every price range. I personally believe that tiny is lovely in life and travel, hence I like this compact Bose pair. They don’t take up a lot of room in my carry-on and come with a nice storage container to keep them safe while not in use.
It’s soft and lightweight (so it doesn’t take up too much room in my bag if the gate area is stuffy), big enough to wrap around me, and features an air-activated neck warmer to help me fall asleep.
Cashmere is a beautifully soft natural fabric that keeps you warm and cosy without weighing you down if you’re searching for a super luxurious alternative – perhaps as a gift for a special someone who travels to visit you.
One of the best methods to fight jet lag is to prepare ahead of time, whether it’s through altering your eating and sleeping routine or ensuring you’ll be as comfortable as possible mid-flight.
There are noise-cancelling headphones for everyone – including youngsters – and I recommend doing some research online to locate the right set for you. What works for one person may not work for another, so read a lot of reviews and conduct your own research before making a purchase.
Create a playlist on iTunes or Spotify with all of your favourite sleepy-time sounds once you’ve got your headphones.
Can’t sleep when listening to music? You’re not the only one who feels this way. To block out the cabin’s ambient sounds, download an audiobook or simply use your headphones without sound.
At IAH, a man takes a photo of a United 737 from inside an airport terminal.
“Make no excuses and have no regrets when you travel.”
5. Look For The Sun
You’ve fallen to the ground. So, what are you going to do now? In the fight against jet lag, controlling your exposure to a strong light is crucial.
Because one of the most critical effects on your body’s circadian rhythm is light exposure.
Think about which way you’re flying. In general, exposure to light in the evening aids your adaptation to a time zone later than your typical one (ie. going westward), whereas exposure to light in the morning aids your adaptation to an earlier time zone (ie. travelling eastward).
eastward movement). If you’re flying from Boston to London, New York to Venice, or Chicago to Paris, you’ve come to the right place. Make the most of those cold, peaceful early mornings before the crowds arrive because that’s when your body requires the most sunlight.
It’s possible for your body to get confused if you’ve travelled more than eight time zones, mistaking early morning light for late dusk and vice versa. Are you planning a trip to the east coast? For the first few days of your trip, try wearing sunglasses in the morning and allowing as much sunshine as possible in the late afternoon. Travelling to the West? For the first few days, avoid direct sunlight a few hours before sunset to help your body acclimate to the new time zone.
6. Do not even Worry About
Jet Lag Traveling is stressful enough without having to worry about whether or not you’ll experience jet lag.
The Calm app, which you can download to your phone and use whenever you need a few minutes of peace and quiet, is my most recent discovery. It has a variety of peaceful music, guided meditations, and sleep stories to help you relax and unwind —
It’s a subscription service that I’ve discovered to be an extremely useful travel resource.
To combat jet lag, I put on my headphones and listen to music on the plane to help me fall asleep, and I play the sleep stories anytime I settle down for the night (even if I’m not exhausted). Calm gives me a sense of control over my schedule, which makes it easier for me to adjust to time zone shifts.
7. Get a Grounded Feeling
Although there is mounting evidence to back its effectiveness, this jet lag remedy may fall into the category of old wives tales, it is also the easiest and simplest thing to perform. It entails reconnecting with the soil.
“A little-known ritual called earthing,” writes Erin Magner, a travel writer and contributor to well+good, “involves establishing physical contact between your bare feet (or other body parts) and the ground.”
It appears to be simple because it is! To ground yourself, all you have to do is sit or stand on grass, soil, or sand.
Earthing, also known as grounding, is supposed to aid in the alleviation of the effects of jet lag in a variety of ways.
Contact with the ground allows you to absorb the earth’s negative charge, which can help reduce inflammation and leave you feeling rejuvenated (ideal for individuals who battle with water retention and pain during/after travel). Scientists have also proposed that grounding promotes sleep, normalises stress hormones, and boosts immune response, among other things.
Standing barefoot in the grass, whether it’s an old wives tale or not, is one of my favourite ways to overcome jet lag after returning to the United States from Europe.
8. Get Plenty of Rest
When you’re travelling, sleep can be difficult to come by, but sleepless nights will quickly catch up with you, leaving you fatigued and jeopardising your immune system.
Whether you travel frequently for work or infrequently, a high-quality sleep mask is an investment you should make. This one is my favourite because it’s made of 100% cotton and is hypoallergenic, dustmite-resistant, and anti-bacterial.
It appears to be simple because it is! To ground yourself, all you have to do is sit or stand on grass, soil, or sand.
Earthing, also known as grounding, is supposed to aid in the alleviation of the effects of jet lag in a variety of ways.
Contact with the ground allows you to absorb the earth’s negative charge, which can help reduce inflammation and leave you feeling rejuvenated (ideal for individuals who battle with water retention and pain during/after travel). Scientists have also proposed that grounding promotes sleep, normalises stress hormones, and boosts immune response, among other things.
If you’re travelling across many time zones and want to avoid jet lag, I recommend bringing a natural melatonin pill with you to help you maintain a regular sleep schedule. MidNite, a drug-free combination of melatonin, lemon balm, chamomile, and lavender, is my all-time favourite.
It’s not necessary to take it with water, and it won’t make you groggy in the morning.
This combination of natural melatonin and a sleep mask has proven to be the most effective strategy for me to fight jet lag and get the most out of my trip. Oh, and don’t forget to set an alarm. Even though it’s a holiday, you’ll be unhappy if you sleep in until midday and miss out on all of the great sights you’d like to see!
9. Remember To Take Your Supplements
In an ideal world, our food would provide us with all of our essential vitamins and nutrients. When you’re travelling, though, it’s challenging enough to stick to your regular diet, let alone make sure you’re getting enough vitamins and minerals.
Long-haul flights, however, put us in danger of infection, both viral and bacterial. Nothing ruins a vacation like a cold or ear infection that was so kindly handed on by a fellow passenger on your flight to Japan.
Though we have little control over people around us, we can ensure that our immune systems receive the support they require when we travel.
I prefer this liquid Immune Booster to carry blister packs of tablets. It’s a blend of Vitamin C (important for avoiding and combating infections like colds and flu) and natural Echinacea, which work together to strengthen your body’s natural defences against disease.
It comes in a 2 oz dropper container that fits comfortably into your carry-on luggage. It may be used by the entire family, and you can start using it right away without worrying about running out.
My digestive system, like many others, takes significantly longer to adjust to my new time zone than my sleep-wake pattern.
Taking a probiotic capsule two weeks before, during, and after my vacation helped my stomach adjust better a few years ago. Unlike many other probiotics on the market, this one doesn’t need to be refrigerated, so you can take it with you everywhere you go.
It serves a dual purpose by assisting your digestive system during the shift and providing an additional immunological boost! “Wherever you go, go with all your heart,” says a woman peering out the window of an Economy Plus seat on a United flight above Newark. Confucius –
10. Live Like
a Local Tempting as it may be to slip into that comfy hotel bed when you first arrive, conquering jet lag requires you to adopt a local mindset right away.
Before your flight, change the time on your watch, phone, tablet, or smartwatch to the new time zone.
That way, whenever you check the time during your flight, you’ll be adjusting to your destination’s time. This is very useful while travelling for an extended period of time.
When you arrive, avoid falling into bed or dozing in the afternoon. You’ll sleep deeply that night and the nights after that, but you’ll have a harder time falling asleep. Instead, no matter how exhausted you are, try not to sleep until the local nighttime. Keep moving, grab a cup of coffee, and take a break in the sunshine.
Timing your meals with local mealtimes will also help your digestive system adjust, even if it means you’ll have to eat a few more snacks than usual. Pick up a few healthy, energising snacks to tide you over till lunch or dinner — almonds, dried fruit, or dark chocolate are all excellent choices.
Before a journey abroad, prepare a backpack, foreign currency, and aircraft ticket.
“Go somewhere you’ve never visited before once a year.” – His Holiness the Dalai Lama