How to Deal with Jet Lag: Tips for Feeling Your Best After a Long Flight

 

Introduction

Travelling across time zones can lead to jet lag, a condition that leaves you feeling fatigued, disoriented, and sleepless at the wrong times. Symptoms like insomnia, daytime tiredness, and digestive discomfort can quickly turn an exciting trip into a challenging experience. 

Dealing with jet lag is crucial for maximising your travel experience, as it helps you adjust more quickly and enjoy your destination fully. At TravelLive, we understand the importance of a good night's sleep while travelling, which is why our curated itineraries prioritize your comfort and well-being. 

To help you feel your best after a long flight, we’ve compiled a list of essential jet lag tips & tricks to keep you energized and ready for adventure.

What is Jet Lag?

Jet lag, also known as circadian rhythm disorder, happens from crossing several time zones rapidly, and when your internal clock is out of sync with the local time at your destination. 

This disruption occurs because your biological rhythms struggle to adjust to the new day-night cycle. Symptoms can include fatigue, irritability, and trouble concentrating. Almost 80% of the world experiences jet lag, and travelling eastward causes severe ones.

The extent of jet lag varies based on the number of time zones crossed and individual sensitivity to travel. Understanding and managing jet lag is key to making your travels more enjoyable and less exhausting.

Jet Lag Tips & Tricks

  1. Adjust Your Sleep Schedule

Before Departure: A few days before your trip, start altering your sleep and wake times to match your destination’s time zone. If you’re travelling east, try to go to bed a bit earlier each day. For westward travel, shift your routine to a later time incrementally.

Strategic Napping: If you have an overnight flight and an early arrival, consider taking short naps before your journey. 

  1. Hydrate and Nourish

Stay Hydrated: Drink plenty of water throughout your flight. Cabin air is dry, which can lead to dehydration and worsen jet lag symptoms. Avoid excessive amounts of caffeine and alcohol.

Balanced Diet: Eat light, nutritious meals that are rich in protein, whole grains, and fresh fruits and vegetables. This will help maintain your energy levels and assist your body in adjusting to the new time zone more efficiently.

  1. Optimize In-Flight Comfort

Sleep Aids: Use a neck pillow, earplugs, and an eye mask to block out noise and light. These items help create a comfortable sleeping environment on the plane.

Move Around: Periodically stretch and walk up and down the aisle during your flight. This movement promotes circulation, helps prevent stiffness, and reduces the impact of jet lag by keeping your body active.

  1. Adapt Quickly Upon Arrival

Sunlight Exposure: Natural light is crucial in resetting your internal clock. Spend as much time outdoors during daylight hours at your destination to help your body adapt to the new environment.

Physical Activity: Engage in light exercise like walking or yoga to boost your energy and improve your mood. Exercise releases endorphins, which can make you feel more alert and positive.

  1. Manage Your Sleep Patterns

Avoid Naps: Try to stay awake until a regular bedtime at your destination. This will help your body acclimate to the local time more quickly and improve the quality of your sleep at night.

Melatonin and Other Aids: Consider taking natural supplements like melatonin to regulate your sleep-wake cycle. Always consult with a healthcare professional before using any sleep aids.

  1. Mental Preparation and Relaxation

Mindfulness and Meditation: Practice relaxation techniques like deep breathing exercises or meditation to manage stress and promote better sleep. A calm mind adapts fast.

Travel Journalling: Keeping a travel journal can be a soothing activity that occupies your mind. Staying mentally engaged can help make the transition less jarring.

  1. Plan for Rest

Strategic Itinerary: Schedule your first day with less intense activities. A relaxed itinerary gives your body time to adapt to the new environment.

Recovery Time: If possible, set aside a day or two for recovery upon your return home. This downtime allows your body to recalibrate and can make the transition back to your normal routine smoother.

  1. Leverage Technology

Jet Lag Apps: Use mobile apps designed to help you manage and minimise jet lag. These apps can offer personalised sleep and activity suggestions based on your travel details.

  1. Aromatherapy

Essential Oils: Consider using essential oils like lavender or chamomile during your flight or before bed to promote relaxation and sleep. Aromatherapy is a gentle and natural way to improve your sleep quality.

  1. Stay Active Post-Arrival

Outdoor Exploration: Embrace your destination’s sights and sounds by going for a walk or exploring nearby attractions. Staying active helps you adjust to the new time zone more quickly.

Conclusion

Dealing with jet lag effectively ensures you make the most of your travels without unnecessary fatigue and discomfort. By following these jet lag tips & tricks, you can reduce its impact and adjust more quickly to new time zones. 

For more travel tips and information on all our curated tours designed with your sleeping needs in mind, visit our website today.

FAQs

 

  1. What is jet lag, and why does it occur?

Jet lag is a temporary sleep disorder affecting people who travel across multiple time zones quickly. It occurs because your body’s internal clock remains aligned with your original time zone, causing a mismatch with the local time at your destination.

  1. How can I minimise jet lag before travelling?

Start adjusting your sleep schedule a few days before your trip to match your destination’s time zone. Stay hydrated, avoid caffeine and alcohol before and during your flight, and get a good night’s sleep before you depart.

  1. What can I do during my flight to reduce jet lag?

Stay hydrated by drinking plenty of water, avoid excessive alcohol or caffeine, and try to sleep on long flights if it's nighttime at your destination. Consider using earplugs, eye masks, and comfortable travel pillows for better sleep quality.

  1. How can I recover from jet lag once I arrive?

Expose yourself to natural light as much as possible to help reset your internal clock. Stick to your new time zone by staying awake until a normal bedtime and waking up at a reasonable time. Eating balanced meals and engaging in light physical activity also help.

Author :

Pinaki Mitra

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