Have you ever been somewhere far away and found it difficult to adjust to the different time zone? Jet lag can be a real buzz kill when it comes to traveling. Thankfully, there is a way to survive it! We have put together a jet lag survival guide so that you can beat the travel blues and make the most of your trip.
1. Jet Lag: What Is It and How Can We Beat It?
Jet lag refers to that uncomfortable feeling of exhaustion and disorientation when we cross several time zones that the body hasn’t had the chance to adjust to. It affects travellers, military personnel, and business people, just to name a few groups. Being aware of it and understanding how it works can help us minimise its devastating effects.
Cause
Our internal body clock is used to following the same daily cycles – wake, rest, etc. – it’s used to, but when these patterns are disrupted due to travelling, jet lag is the result.
Symptoms
Jet lag has a range of symptoms, including:
- Headaches
- Fatigue
- Sleeping problems
- Problems concentrating
- digestive problems
The severity of these symptoms vary from person to person, but they can be difficult to deal with.
Treatment
Fortunately, there are a few steps we can take to minimise the effects of jet lag:
- Adjusting to the new time zone before travelling by shifting your sleeping and eating times.
- Having short naps on long journeys.
- Exercising and stretching – this can help improve circulation and boost energy.
- Hydrating with water – this helps your body to adjust.
- Limiting your intake of caffeine and alcohol – they can cause dehydration and worsen the symptoms.
Doing our best to prepare for jet lag and to follow these tips can help us make the most of our travels and keep the impact on our bodies to a minimum.
2. Natural Solutions for Travel-Related Fatigue
Jet lag and travel-related fatigue can be tough to battle. Nevertheless, there are plenty of natural solutions which can help keep you feeling refreshed and energized on your journey. Here are a few ideas:
- Hydration: Drink plenty of water on the plane and when you reach your destination. Herbal teas and fresh fruit juices are great for replenishing fluids which have been lost during a long flight.
- Take It Easy: It’s best to take it easy for the first few days after you have arrived. Get plenty of rest and let your body adjust to the rhythm of your new destination before you explore.
- Stay In:Instead of heading out for an evening activity when you have arrived, make sure you get to bed at a regular time. You will thank yourself for the extra rest in the morning – trust us.
- Eat Natural: It’s best to stick to natural, tasty and seasonal foods. Visiting local markets can be a great way to stock up on food which will give you plenty of energy to explore during the day.
Last but not least, don’t forget to get plenty of sunlight when you reach your destination. Sunlight will help you to stay energized and mentally refreshed as you explore your surroundings.
It’s also important to respect your body’s need for downtime, even if you have a busy itinerary. Before you know it, you’ll be ready to take on new experiences and explore your new surroundings.
3. Avoid Jet Lag with Smart Scheduling
- Align your sleeping times with the local time: When traveling in the opposite direction to where you are used to, try to sleep during the night and stay active during the day of the place you are visiting, as this will help your body to adjust to the new time zone. We know it may be tempting to stay up late at night or take a “power nap” during the day, but to avoid jet lag, it is important to try and align your sleeping times with the local time.
- Prepare before you fly: Prepare for the jet lag before you take to the air by selecting a comfortable pair of shoes, bringing a neck pillow and headphones, drinking plenty of fluids during your flight and exercising your legs every so often. Doing so will not only make the experience more enjoyable, but help to minimize the potentially debilitating effects of jet lag.
- Give yourself time to adjust: Allow yourself a day or two when you reach your destination and offer tender loving care to catch up with the time difference. Exceptional tiredness or grumpiness may set in during your first few days of travel, but this is expected and completely normal. Take it slow, and don’t overwhelm yourself with activities or embark on long sightseeing trips until your body has had time to adjust.
By sticking to the tips above, you should notice a marked improvement in jet lag after your trips. Bedtime is a key component in helping to minimize jet lag, so be sure to schedule restful periods and keep yourself on local time to ensure a smoother adjustment.
4. Techniques for Reducing Jet Lag Symptoms After Landing
Traveling across time zones can wreak havoc on your body clock. But what if you could reduce the impact of jet lag? We’ve listed some techniques you can start using to make your journey across the world just a little bit less disorienting.
Stay Hydrated: Flying among the clouds can leave you feeling parched since the air in an airplane is much drier than usual. That is why it is important to stay hydrated in-flight by drinking plenty of water. You should also try to avoid drinking alcohol and limiting caffeinated drinks as both these substances can add to dehydration.
Re-set Your Body Clock: Resetting your internal clock to the local time of your destination can be incredibly effective at reducing jet lag symptoms. Try to start going to bed earlier and waking up earlier a few days before your flight to give your body time to adjust to the new local time. An ideal time to start this schedule change is between three and five days before your flight.
Light Stimulation: Our internal clocks are heavily influenced by the light present around us. If you arrive during the day, seek out natural and bright light, and if you arrive at night, try to find a dark environment to minimize light exposure. You can also use a device that emits blue light, such as a smartphone, close to your face as this type of light is similar to that of the sky and can signal to your body clock that it is time to stay awake.
Diet Control: Eating foods that are heavy or hard to digest can lead to fatigue and make jet lag symptoms worse. Therefore, it is important that you eat light and healthy meals both during and after the flight. Some foods that are high in tryptophan can also help to keep you relaxed and on a more even-keel. Try incorporating foods like eggs, tuna, cottage cheese, and almonds into your meals before and after a flight.
Traveling can be an exciting, yet tiring experience. We hope our Jet Lag Survival guide has helped you out and made your travels much more enjoyable. When jet lag strikes, you can now be well prepared and find solace in sleep. Until next time, happy travels!
