How to Overcome Jet Lag
1. Prepare at home before departing
The best plan of attack is to adapt your body’s rhythm a few days before departure. When you fly east, try to go to sleep a couple hours earlier than usual. If you’re going west stay awake one or two extra hours. You should also be getting up earlier or getting up later, respectively. If you have big problems with jetlag systems pay attention when you’re booking your flight: arriving in the morning tends to pose large problems with fatigue since the day drags on for a longer period. Comparatively, arriving in the afternoon or evening is a much better option since you only must stay awake for a few hours, you can move around your new city a bit, have something to eat, and then head to bed!
2. Set your watch to the new time zone
Your transition to the new time zone should begin on the plane so you at least get yourself mentally prepared for the new rhythm. Once you’re on the plane, set your watch to the new destination’s local time and keep yourself awake if it’s still daytime there. Even if it’s light out at your destination, it may be difficult to stop yourself from falling asleep on the plane since the lights are usually dimmed. This can, however, work to your advantage if it’s night-time in your destination, so you can sleep on the plane!
3. Customize your sleep-wake rhythm
It’s especially helpful to adapt your body’s rhythm in relation to the time you’re asleep and awake in the new location. So, for example, if you’re flying east you’ll want to go to sleep on the plane.
When it comes to travelling west, you’ll want to make sure you stay awake. One thing to do is find an airline with a good entertainment programme. The latest movies and TV series are guaranteed to keep you awake!
4. Avoid overeating
Have you thought about the fact that the aeroplane food has an influence on your jetlag? This is often the case! Both in the air and on the ground, for example, carbohydrate-rich food can make you feel very heavy and tired. Rice, potatoes, pasta, as well as burgers during a stopover, will increase your need for sleep and can be helpful when you’re flying east.
If you’re going west, however, you should choose lighter, more protein-rich food to help you stay awake. Meat, fish, or eggs will fill you up but not too much, so your body can use the energy to stay awake.
5. Drink plenty of water, avoid caffeine and alcohol
The air inside aeroplanes is usually quite dry and you’ll notice your skin stretch and dry up a bit since you’re deprived of water. So, occasionally, you should get a glass of water to keep your hydration at a healthy level. Alcohol, however, is strong and toxic when you’re up so high. You might find, for example, that a glass of wine helps you fall asleep – which could be totally true – but the effect it has is only brief. It dehydrates you even more and makes it harder for you to adjust to the new time zone later. Also, coffee and black teas are not beverages you should be drinking on a flight for the same reason. Your best options are to aim for drinking water and juice!
6. Plan to stay overnight
If you have enough time and your wallet allows, throw a stopover in along your route. For long distance flights eastward to Asia, Australia or New Zealand, a relaxing stopover can do wonders for your battle against jet lag. You could potentially end up spending a few days in Dubai, Abu Dhabi, Hong Kong, Bangkok or KL or Singapore! You don’t need much more than two or three days in these cities anyways.
Take the time to explore a cosy place, eat some good food, and see a bit of the area before you carry along to your next flight with new energy! You’ll notice you’ll adjust much more easily to the time change and you’ll have gotten to see another destination along the way!
7. Adjust yourself to the daily rhythm of your destination
The absolute best way to combat jet lag is to get into the rhythm of your destination the second you get off the plane. Although it’s sometimes hard – I know, beds are super attractive after a long flight – but you must resist the temptation to have a snooze! A daytime nap is counterproductive and will only make your jet lag worse.
Being outside in the daylight can also help your body adapt to the new environment. Since jetlag is mostly a mind game, don’t think about it too much. Don’t think about what time it is at home, or what you’d be doing if you were still there. Just enjoy being where you currently are in the new time zone! For example, if it’s the morning in your destination go have breakfast. Do it even if it’s dinnertime at home. Don’t keep thinking about what’s going on at home!
8. Go out into the daylight or make things dark
Sunlight inhibits the production of melatonin, the hormone in your body that makes you feel tired, so you can sleep. Take advantage of this fact when you’re on the flight by leaving the light on for as long as possible. Fresh air after a long flight also helps your body out since the aeroplane air is so dry. Doing these two things really helps you overcome your fatigue and stay awake much more easily!
If you have the opposite problem, where you’re having a tough time falling asleep, don’t take sleeping pills! They only act on a short-term basis and cause your body even more confusion. Try an alternative: darken your seating area, put on an eye mask, and use earplugs. Doing all this can help your body calm down and unwind on the flight. Listening to an audiobook or soothing music may also help you fall asleep – only you know your body best!
9. Take it easy for the first few days
The first few days you stay at your destination it’s best to slowly get used to the environment and time zone. So, wait for your next adventure until the third day or so, and until then keep everything nice, stress-free, and relaxed. A long flight takes a big effort from your body and it deserves some time to recover. The toll on your body is especially bad if you fly from a cold area to a hot area, and vice versa. Your body needs a few days to acclimatize.
10. Adjust before heading home again
You know your body best. If you suspect, you’ll be faced with jetlag symptoms on your way home then prepare yourself before departing to your home time zone. If you’re flying from west to east, for example from South America, go to bed earlier and get up earlier again
*All words courtesy of Sebastian Canaves July 7, 2016.