Whether you travel for business or leisure, if you’re doing so regularly, jet lag is likely to be one of your your biggest travel challenges. Traversing time zones can disrupt your body’s internal clock and cause you to feel tired, struggle to focus, and unable to sleep. However, a few smart strategies can help you bounce back quicker and stay productive on every journey.
What Causes Jet Lag?
Jet lag is a result of your body’s natural circadian rhythm falling out of sync with the local time at your destination . The more time zones you cross, the more challenging it can be for your body to adjust. Frequent flyers are often faced with this experience on a recurring basis, which makes essential recovery habits a must-have.
Top Tips
1. Alter Sleep Patterns Before Flying
Getting your body ready a few days before departure can make a notable difference.
- Make quality sleep a priority in the week leading up to your trip.
- Shift your bedtime a bit each day: When flying east, sleep and wake earlier. When flying west, sleep and wake later.
- Adjust your time-keeping: switch your watch and phone to your destination the moment you board, and sleep accordingly.
2. Stay Hydrated While Traveling
Airplane cabins are known for having a dry atmosphere, and dehydration can make jet lag symptoms feel more intense.
- Drink a good amount of water before, during, and after your flight.
- Keep alcohol consumption low, as it can disrupt sleep.
- Lessen caffeine intake around bedtime at your destination.
3. Soak Up Natural Light at the Right Time
Absorbing sunlight is the most natural and effective way to reset your body’s internal clock.
- Get outdoors and in the sun after landing.
- Spend time in morning sun when traveling east.
- Linger in afternoon or evening light when traveling west.
4. Move Your Body
Moderate movement not only improve circulation, but boosts energy levels as well.
- Take walks around the airport during layovers.
- Make time to stretch while on long flights.
- Go for a brisk walk or hit the a gym after arrival.
5. Eat According like the Locals
Your digestive system is also set to a daily rhythm. Shifting to local time can positively affect jet lag.
- Eat meals according to you destination’s time.
- Go for lighter, healthy meals after flights that crossed several time zones.
- Skip the heavy late-night dinners if you plan on sleeping right after.
6. Get Smart About Nap Time
If you’re really feeling the exhaustion of jet lag, a quick, smart nap can help.
- Keep naps at around 20–30 minutes long.
- Try not to sleep late in the afternoon or evening.
- Wait to go to bed for the night until your regular bedtime whenever possible.
Final Thoughts
As many frequent flyers know, getting though jet lag doesn’t have to take days or impede your trip. With a little preparation before travel, drinking enough water, getting ample sunlight, exercising, and adjusting to local schedules, you can reduce fatigue and enjoy more productive, enjoyable travel.