How to Handle Jet Lag: Practical Tips and Advice
Jet lag is a frustrating and unpleasant experience for many travelers. It makes you feel tired when you should be alert, or alert and ready for adventures when you should be getting sleep. Fortunately, there are a few practical tips and advice that can help you manage and even prevent the jet lag!
First it is important to understand the basics of jet lag and why it’s important to try to reduce it. The human body’s circadian rhythm, or body clock, works differently when you cross multiple time zones. The timing of when you should be awake or asleep shifts, and it takes up to a day for your body to adapt per time zone. Following some practical tips can greatly improve your experience and help you feel more alert, rested, and ready to take on the day!
Take some time to prepare before the trip itself. You can do this by getting a full night’s rest prior to departure, limiting your caffeine intake, staying properly hydrated, and making sure your nutrition is up to par. Another great way to prepare is by getting the appropriate exercise before you leave. Exercise can help counteract the effects of jet lag.
Avoiding Caffeine and Alcohol
During your flight, try to limit your intake of caffeine and alcohol, as those substances can worsen the symptoms of jet lag. Drink plenty of fluids such as water, herbal teas, and fruit juices to stay properly hydrated and nourished. If you find yourself needing a bit of a boost, opt for a healthy snack instead of caffeine. Eating healthy nutritious meals throughout the trip can help you momentum.
On board the flight, remember to take breaks and walk around to keep the blood from pooling in your feet. This can help you to feel refreshed and ready for your adventure upon landing.
Adjusting to the Local Time Zone
Once you’ve arrived, try to adjust to the local time zone as quickly as possible. Everyone’s body is different; some people may take longer to adjust but as soon as you have a chance, try to embrace the time zone you’ve landed in and stick to it. If it’s nighttime where you are, make sure you rest properly and try to avoid bright lights or electronics that could keep your body from adjusting.
Traveling is exhausting, and jet lag makes it even worse. Take advantage of naps or even “power naps” of 15 to 20 minutes to boost your energy and help you transition into the new time zone.
Finally, make sure you hit the sack at a reasonable time each night. No matter how tiring the day has been, force yourself to go to bed and get a full night’s sleep. You’ll thank yourself in the morning!
Tips to Help Manage Jet Lag
- Get a full night’s rest before the trip
- Limit caffeine intake during your flight
- Stay properly hydrated and nourished throughout your flight
- Take walks and breaks during the flight to prevent pooling of blood in the feet
- Adjust to the local time zone as quickly as possible
- Power naps can provide a boost of energy to help transition
- Get a full night’s sleep each night regardless of how tired
Conclusion
Jet lag can be a difficult experience, but following these practical tips and advice to prepare for and manage the effects of jet lag can help you be better prepared for an enjoyable and energized vacation.