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Overcome jet lag: proven advice and tips
You know the feeling: your body is in Stoke-on-Trent, but your mind is still dreaming of Sydney. It can only be jet lag. A major US study found that a whopping 94% of long-haul travellers experience some form of jet lag. Don’t want to be one of those people? Then read on to find out our top tips on how to get over jet lag.
¿What exactly is jet lag?
Jet lag, also known as circadian dysrhythmia, is the mismatch between your body’s internal clock, or circadian rhythm, and the local time of your destination. Normally, our internal clock acts as a timer that helps us regulate our sleep-wake cycle. When you’re jet lagged, this can get disrupted.
And what causes jet lag? It happens when you rapidly cross multiple time zones. Unfortunately, our circadian rhythm doesn’t quite understand the concept of international travel. So, our bodies take time to adjust to the new time zone, leaving us feeling groggy and disoriented.
Symptoms of jet lag
Jet lag symptoms can range from mild annoyance to full-blown zombie mode. They can include just about anything and everything! You might feel fatigue and irritability during the day, be wide awake at night, have trouble concentrating or even experience gastrointestinal issues.
And worst of all, it can ruin the first part of your holiday! No one wants to arrive in their chosen exotic destination only to lose the first days or weeks in a state of exhaustion and brain fog.
How long does jet lag last?
Don’t worry! You won’t be jet-lagged for the rest of your life, though it may feel like an eternity at times. If you want to know how to get over jet lag, there’s only really one answer: time.
On average, it takes about one day to adjust to each hour of time zone difference. So, imagine you’re travelling from New York to Sydney (approximately 14 hours difference). It could take as long as 2 weeks for you to get fully adjusted to the new time zone! Remember that this is just an estimate, and individual experiences can vary greatly.
How to get over jet lag
So, it’s safe to say that if you’re undertaking a journey across multiple zones, you’ll need to get ready for a long adventure with your new pal, jet lag. Want some tips on how to get over jet lag? Read on:
• Embrace the new time zone
One crucial step to overcome jet lag is to adapt to the new time zone as quickly as possible. Resist the urge to go straight to sleep on arrival unless it’s already nighttime. Go to bed and wake up closer to the times of your destination. Trust us, your body will thank you!
• Don’t over-nap
While a quick doze might make you feel better in the short term, nap sparingly. If you snooze for too long, especially in the afternoon, this may wreak (even more!) havoc with your sleep schedule. Embrace the power nap! Keep them under 30 minutes and have that siesta at least eight hours before bedtime.
• Hydration is key
Drink plenty of water to stay hydrated and help your body adjust. You might well be suffering from a lack of hydration after the flight, as flying dehydrates you, making you more susceptible to the dreaded jet lag.
• Limit alcohol and caffeine
As tempting as that triple espresso or gin and tonic may be, try not to succumb. Booze and caffeine can disrupt your sleep, give you the jitters and worsen jet lag symptoms.
Avoid these dehydrators at strategic times, especially close to your new bedtime, as they can disrupt your sleep patterns. If you simply must indulge, do so in moderation. And for each coffee or beer, have a glass of water of equal size.
• Eat lightly
To avoid the tummy problems that many jet lagees suffer, opt for light meals and avoid heavy foods that can make you feel sluggish. Fruit, vegetables and salads are good options.
• Get the right light exposure
Don’t forget about the power of daylight. Natural sunlight is one of the biggest factors when it comes to altering our circadian rhythm. Getting outside and soaking up some rays during the day can help your biological clock adjust to the new time zone faster. And maybe you’ll even get a nice tan to show off to your friends back home!
For the same reason, too much light can be a bad thing. Try to avoid light exposure in the evenings and at night. This could mean keeping indoor lighting dimmed and avoiding electronic devices after dark.
• Take exercise
This tip may seem counterintuitive, but if you can muster the strength, taking exercise can help.
Studies using mice have shown that there is a link between skeletal muscle and circadian rhythm. When jet lag is simulated using mice, the ones that were able to run on a wheel got over their symptoms much more quickly than those that didn’t.
The same could be true of people. So, book yourself a few sessions in the gym or go out for a jog in your new destination.
• Medicines and supplements
If all else fails, you could try self-medicating. Some travellers use over-the-counter medication or sleeping pills to combat the effects of jet lag. Bear in mind that these options will not address the cause of your jet lag, the disruption to your circadian rhythm. But they could provide temporary relief.
Melatonin is potentially useful as a short-term treatment. It can lessen your symptoms of jet lag as well as reducing recovery time. Another option is taking prescription sleeping pills, although be aware that their negative side effects may outweigh any benefits.
As always, it’s best to consult with your doctor before taking any medication.
Can jet lag be prevented or its effects lessened?
So, the $64,000 question: how do you prevent jet lag? Sadly, we don’t have a secret potion or a magical jet lag cure. The best way to recover from jet lag is to try to prevent it from happening in the first place.
Here are some steps you can take before and during your flight to try to minimise the impact of jet lag:
• Adjust your sleep schedule before travelling
Try to gradually adjust your sleep and wake times so that they are closer to those of your destination a few days before your trip. If you’re heading east, go to bed earlier. If you’re heading west, stay awake later. You can work out your time zone difference before you go to help you plan your sleep schedule.
• Keep hydrated on the plane
Drink plenty of water before and during (as well as after) your flight to stay properly hydrated. Some travellers even carry a mini spray bottle to freshen up and hydrate their skin on a long-haul flight, nasal saline spray to combat dry nostrils or moisturiser to hydrate skin.
• Take light exercise before and during your flight
Don’t worry, we don’t mean running a marathon. We’re talking about simple exercises to get your blood flowing and help regulate your sleep patterns.
Performing simple exercises during your flight can help keep you awake and alert and reduce the risk of blood clots. Stretch your legs, do some squats in the aisle (with caution, of course), or even try yoga in the galley. Who said planes weren’t the perfect place for a little workout?
• Plan your flight carefully
If you’re a wing-it-at-the-last-minute type, remember the words of Benjamin Franklin. “If you fail to plan, you are planning to fail.” Where possible, keep in mind jet lag at the time of booking your journey and try to book a flight that lands during the day. Getting out of the plane during daylight hours can help regulate your body clock.
Now you know how to get over jet lag - book that flight!
Jet lag may be an unavoidable side effect of far-off travel, but it’s nothing you can’t handle. There are so many exciting destinations around the world just waiting for you to discover them. So, the next time you’re planning a long-haul flight, remember these tips on how to avoid jet lag, and you’ll be back to feeling yourself in no time.
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Frequently Asked Questions
For severe jet lag, there are several treatments and remedies that can help alleviate its symptoms. Always consult your doctor first. Some options include:
- Melatonin supplements: Melatonin is a hormone that helps regulate sleep patterns and taking it as a supplement can help you adjust to a new time zone.
- Light therapy: Exposure to natural light or special light therapy lamps can help reset your internal clock and improve your sleep-wake cycle.
- Prescription medications: In severe cases, a doctor may prescribe medications like sleeping pills to help manage jet lag symptoms.
- Behavioural adjustments: Adopting healthy sleep habits, staying hydrated, and engaging in light exercise can also support your body in overcoming severe jet lag.
Napping can play a role in managing jet lag, but it’s important to approach it strategically to avoid making jet lag worse. Here are some guidelines regarding napping and jet lag:
- Short naps: Taking short power naps (around 30 minutes) can help combat fatigue without disrupting your sleep schedule.
- Timing is key: Avoid napping close to bedtime, as it can interfere with your ability to fall asleep at night. Aim to nap earlier in the day to prevent further disruption to your circadian rhythm.
- Limit nap durations: Extended naps can lead to grogginess and make it harder to adjust to the new time zone, so try to keep your naps brief and refreshing.
To effectively manage jet lag, it’s crucial to avoid certain behaviours and practices that can worsen its effects. Here are some things to avoid when dealing with jet lag:
- Excessive alcohol and caffeine intake: Both alcohol and caffeine can disrupt your sleep patterns and exacerbate jet lag symptoms. Limit these substances, especially close to bedtime.
- Irregular sleep schedules: Try to establish a consistent sleep routine based on the local time of your destination to help your body adjust more quickly.
- Overeating or eating heavy meals: Large or heavy meals can make you feel sluggish and contribute to digestive issues, further prolonging the effects of jet lag.
- Prolonged exposure to bright lights at night: Artificial light, especially from electronic devices, can suppress melatonin production and hinder your ability to fall asleep. Minimize exposure to bright lights in the evening to promote better sleep quality.
- Skipping hydration: Dehydration can exacerbate jet lag symptoms, so make sure to stay well-hydrated by drinking water throughout your journey and upon arrival at your destination.