Traveling across time zones is exciting and eye-opening, but dealing with jet lag can be a real drag. Fatigue, brain fog, and digestive issues are no way to start your next adventure. Thankfully, seasoned travelers have shared the tricks that they have up their sleeve to help the rest of us hit the ground running when we step off the plane. Here are some helpful tips for conquering jet lag quickly to make the most of every moment abroad.
Start Adjusting Before Takeoff
The secret to easing jet lag starts before you even board the plane. A few days ahead of your trip, prepare yourself by slowly shifting your sleep schedule in the direction of the time zone of your destination. Heading east? Try going to bed and waking up an hour earlier each day. Traveling west? Do the opposite. This small pre-adjustment can give your body a valuable head start, especially if you know you;re someone with a sensitive sleep schedule.
Use Light to Your Advantage
Light plays a critical role in your circadian rhythm, or the 24-hour cycle that governs your body’s functions. Light exposure is one of your best tools for resetting your internal clock. After landing, get outside and soak up the sun. If you’re flying east, morning light helps; if you’re going west, aim for late afternoon sunshine. Light signals your body that it’s time to be awake, making it easier to adapt to the new rhythm when you land in a different time zone.
Melatonin Can Help
Melatonin is a hormone your body naturally produces to signal sleep, andit can be extremely
helpful in small doses when adjusting to a new time zone. You can supplement melatonin a few hours before bedtime to help nudge your body to sleep. It’s always a good idea to check in with your doctor before introducing a new supplement to your routine.
Don’t Forget to Hydrate and Move
Flights are dehydrating, and dehydration only makes jet lag worse. Drink plenty of water during your travel and try to avoid alcohol and caffeine—especially close to bedtime—as both can throw off your sleep cycle. It might be helpful to have a reminder to drink water during your trip so that you don’t forget to hydrate while you’re out and about. And don’t forget to move: a light walk, some hotel room stretches, or a gentle yoga session can all help shake off the fatigue.
Eat and Sleep Like a Local
After a long day (or days) of travel, it can be tempting to take a nap as soon as you arrive. But try your best to hold off on sleeping until the local bedtime. Sticking to the normal meal and bedtimes in your destination can help you adjust to the new time zone much faster. After a day or two, your internal clock will reset and you’ll be thankful you did it!
Don’t let jet lag steal precious travel time. With the right prep and a few smart habits, you can adjust your internal clock quickly and enjoy your adventures from the moment you land.
