Jet lag can be a huge inconvenience when travelling, with many experiencing symptoms for days or even weeks. It’s important to know the right information on how to avoid and/or manage jet lag effectively so you can get back to your best self quickly and enjoy your trip. Here we discuss the tips from sleep experts to enable you to do just that.
Strategize Your Sleep Habits Before and During the Trip
Firstly, strategize your sleep habits both before and during your trip. As tempting as it may be to stay up late and sleep in on your vacation days, this won’t do you any favors when it comes to avoiding jet lag. Instead, you should maintain a consistent sleep-wake schedule as much as possible before and during the trip, depending on your destination. For example, if you’re flying west-bound, you may want to advance your sleep-wake schedule by going to bed a few hours earlier than usual.
When you’re on the plane, try to adapt to your destination’s time zone. This can be done by using melatonin to reset your circadian rhythm, along with fasting and eating etc. The timing and duration of melatonin should be tailored to the traveler’s personal needs. Shutting out the light, wearing comfortable clothing, using noise-cancelling earphones and relaxing music are beneficial for improving the quality of sleep.
Stay Hydrated and Caffeinated
Ensure that you drink plenty of water and other fluids during and after the flight to help maintain your bodie’s hydration. Doing so can help to minimize the effect of jet lag. Additionally, caffeinated drinks can also help you stay alert during your travels. However, they should be avoided in the later hours of the day as ingesting caffeine late in the afternoon can interfere with your sleep patterns. Staying well-hydrated will also help to keep jet lag at bay.
While travelling, be mindful of any unhealthy eating habits that can further compromise sleep routines. Eating large meals late at night can make it harder to fall asleep and disrupt sleep as well. Substituting travelling snacks such as chips and chocolates for healthy snacks, such as nuts, fruits, and yogurts, can help prevent this.
In addition, try to avoid alcohol, especially right before bed. Alcohol might make you feel more relaxed, but it can also cause dehydration, which can further cause jet lag.
Minimize Stress Levels
Minimizing stress levels while travelling is also important for avoiding jet lag. Practicing specific deep relaxation techniques, such as yoga and mindfulness meditation, can be beneficial. Additionally, spending a few minutes each day practicing deep breathing exercises or progressive muscle relaxation before you get on the plane can be beneficial.
It’s also important to plan your travel well and not over-schedule yourself. This will ensure that you have plenty of time for rest and relaxation during your trip, which can help prevent jet lag. Pack light, allowing you to move quickly and minimize time spent waiting in queues.
Useful Tips and Suggestions to Help Avoid Jet Lag:
- Maintain a consistent sleep-wake schedule as much as possible before and during the trip
- Try to adapt to your destination’s time zone, by using melatonin to reset your circadian rhythm, along with fasting and eating
- Stay hydrated and caffeinated as necessary
- Minimize stress levels and plan your travel to allow plenty of time for rest and relaxation
- Avoid large meals late at night, alcohol, and unhealthy snacks
Conclusion
Rather than let jet lag ruin your trip, try to get ahead, be well-prepared and incorporate these tips from sleep experts into your travel plans. With a few appropriate strategies, you can avoid or minimize jet lag and enjoy your travels to the fullest!