Jet lag is an unwelcome side effect of frequent travel for international business and personal trips. It can leave travelers feeling lethargic, disoriented, and irritable. While it is impossible to completely avoid jet lag, there are measures travelers can take to make it less severe.
Time management is key for reducing jet lag. Try to adjust your sleep times to match your destination prior to making your trip. Additionally, if at all possible, ensure there is a rest period stretching from 2-3 days before the beginning of any events you are attending or important meetings so your body can adjust to the new time zone.
Minimizing jet lag can also be done while you are in transit. Increase intake of vitamin B6 in the few days leading up to a trip and take it through the trip to help adjust sleep patterns. Avoid alcohol, cigarettes, and caffeinated products on the plane to keep dehydration levels in check. While flying, get up and walk around periodically to prevent your body from becoming too stiff.
Hydrate to Reduce Jet Lag
One important way to prevent jet lag is to stay hydrated. Dehydration can worsen the effects of jet lag and make it more difficult to adjust when you reach your destination. Drink plenty of water in the days leading up to your trip and while you are in the air. Some experienced travelers also suggest herbal tea or coconut water for added hydration.
Staying hydrated will not only help reduce jet lag, it can also improve your overall health and immunity. So when travelling, make sure to pack your refillable water bottle.
Sleeping Tips to Help Prevent Jet Lag
Sleep quality is important for managing jet lag. Take measures to make yourself as comfortable as possible while on the plane to limit disruption to your sleep routine. Wear comfortable clothing, make use of noise cancelling headphones, and bring a travel pillow. Taking melatonin or other sleep aid medications before bed is another option to help you get more rest.
When you reach your destination, it can take up to a few days for your body to adjust. Try to spend some time outside, early in the morning preferably, to help your body reset and adjust to the new time zone. Avoid napping to allow your body to adjust naturally and set your internal clock to the new environment.
Finally, establish a nighttime routine to promote rest and minimize anxiety. This could include reading a book, doing some breathing and relaxation exercises, and limiting the use of electronic devices before bed.
Improve Overall Health to Reduce Jet Lag
Finally, start exercising and eating healthy to improve overall well-being. Exercising can help improve your overall health and stimulate the body to adjust to a new time zone. Eating healthy can also help reduce stress levels and improve mood.
- Reduce caffeine and alcohol consumption
- Increase vitamin B6 intake
- Eat more vegetables and whole grains
- Avoid processed and sugary foods
- Participate in regular exercise
Conclusion
Managing jet lag will always require a degree of trial and error as every individual responds to different lifestyle and diet changes differently. Experiment with tips discussed in this article, find what works for you, and become a frequent flyer without the jet lag!