Tips for Beating Jet Lag

Jet lag, defined as disruption to the body’s normal rhythms, is caused by high speed travel across time zones. Symptoms of jet lag may include extreme sleepiness, fatigue, headaches, difficulty concentrating, or stomach problems. West to east trips worsen jet lag because the body “loses time.” The next time you travel far from home, try these tips and tricks to manage jet lag.

In any language, it's water! Drink plenty to stay hydrated and
to help with the jet lag.

Simulate your new schedule. In the days before you depart, move your body into its new schedule. This can be done with bedtime and mealtime adjustments. It will throw you out of sync with the rest of your current life patterns, but it will ease your transition into a new vacation time schedule.

Drink plenty of water.  Water keeps the body hydrated and is vital to combat the dry air on airplanes. Drink plenty during your flight and also once you arrive.

Sleep on the plane. If your trip includes a night flight, sleep on the plane. When the flight arrives in the morning, you’ll have had sleep and will be ready for the day’s activities. This also prepares your body for bedtime in your new location. An eye mask and noise cancelling headphones can be helpful for sleeping on airplanes.

Set your watch to the destination time. As soon as you depart, set your watch to the current time at your destination. This adjusts your mind to the new local time.   

Avoid caffeine while in flight. Don’t consume caffeinated beverages while flying. They disrupt the body’s cycles and can make it difficult for you to sleep.

Use alcohol with caution. Some travelers like to use alcohol as a way to aid in sleep or to relax the body. Use these drinks with caution, especially ones that you don’t often consume. Avoid intoxication, and be aware of alcohol’s effects on your body.

Don't do too much on the first day, such as hiking
in the mountains!

Embrace the new time zone. Upon arrival, eat meals and sleep according to the local time, not what time it is at home. On the first day of a trip, try to set your bedtime after 9:00 p.m. These patterns help get your body cycles adjusted to the new time.

Keep the first day’s activities light. Don’t plan a heavy schedule of sightseeing on the first day. Plan the day so activities are flexible and a nap can be had, if needed. Keep the nap short, just one to two hours. Exposure to large amounts of sunshine on the first day can also help the body clock adjust to its new time. 

Try new medications before your trip. Some travelers use melatonin or sleeping pills to help regulate sleep. If you’re planning to use a medication to help you manage jet lag, try the medication at home. It’s better to experience side effects before you’re on vacation. An upset stomach, headaches, extreme sleepiness, or extreme stimulation may be worse than the jet lag.

Plan an extra day to recover. Your body will need time to readjust once you’re home. Plan an extra day off work, or return adjacent to a weekend, so that you have time to manage the jet lag at the end of the trip.

Jet lag affects each person’s body differently, and you will have to find a strategy that works for you. The farther you stray from home, the more intense jet lag will be. Be prepared and manage it to minimize the impact on your vacation. Whether it’s a trip across the country or across the ocean, don’t let jet lag put a crimp in your plans.