Suffering From Jet Lag? Try These Time Tested Tips Before, During And After Your Flight To Beat It

Jet lag is a common problem for travellers who cross multiple time zones. This temporary sleep disorder occurs when your body’s internal clock, known as the circadian rhythm, is out of sync with the local time at your destination. The condition may last several days before you become fully adjusted to a new time zone, with symptoms ranging from fatigue, insomnia and headaches to mood swings and digestive issues.

Fortunately, there are some scientifically proven strategies that can help you prevent or reduce jet lag. Here are some tips to follow before, during and after your flight, whether it's a long-haul one or not.

Before Your Flight

Adjust Your Sleep Schedule Gradually

A good tip to help your body adjust to a new time zone when travelling is to gradually shift your bedtime and wake-up time closer to the schedule of your destination a few days before departure. If you're travelling eastward, try going to bed one or two hours earlier than usual and waking up earlier as well. This can help make the transition smoother and reduce the effects of jet lag.

Avoid Alcohol And Caffeine

Certain substances, such as caffeine and alcohol, can interfere with your sleep quality and make it harder to adjust to a new time zone. In fact, alcohol can even dehydrate you and worsen the symptoms of jet lag. To stay hydrated and maximise your chances of getting a good night's sleep, it's best to avoid beverages that contain caffeine or alcohol for at least four hours before bedtime. Instead, try to drink plenty of water throughout the day.

Pack Some Essentials For Your Flight

If you're looking to get some rest on your upcoming flight, it's a good idea to bring some items that can help you relax and block out distractions. Consider packing an eye mask, earplugs, noise-cancelling headphones, a travel pillow and a blanket to make your journey conducive to sleep. You may want to download some soothing music, podcasts or audiobooks to listen to during your flight. These can help you relax and drift off to sleep, making the flight feel shorter and more enjoyable.

During Your Flight

Set Your Watch To The Destination Time

Adjust to a new time zone by setting your watch or phone to the time of your destination as soon as you board the plane. This can help you mentally prepare for the new time zone and avoid confusion about when to sleep, eat or engage in other activities. By staying aware of the time at your destination, you can more easily adjust your schedule and reduce the effects of jet lag.

Sleep According To The Destination Time

When you're travelling across time zones, it's important to pay attention to the time at your destination and adjust your activities accordingly. If it's nighttime at your destination, try to get some sleep on the plane to help you adjust to the new time zone. Use the items you packed, such as an eye mask, earplugs and a travel pillow, to create a comfortable and dark environment for yourself. On the other hand, if it's daytime at your destination, try to stay awake and avoid napping on the plane. You can do this by engaging in some activities such as reading, watching a movie or playing a game.

Move Around And Stretch

Sitting still for long periods of time on a plane can cause stiffness, soreness and swelling in your legs and feet. It can also increase the risk of blood clots in your veins. To prevent these problems, it's important to get up and move around the cabin every hour or so. You can also do some simple stretches in your seat or in the aisle to improve your blood circulation and reduce muscle tension.

After Your Flight

Get Some Sunlight Exposure

Sunlight is a powerful cue that helps to regulate your circadian rhythm, which is responsible for regulating your sleep-wake cycle. When you travel across time zones, your circadian rhythm can become disrupted, making it difficult to adjust to the new time zone. To help your body adjust, it's important to expose yourself to natural light during the day and avoid bright light at night.

Follow A Regular Schedule

You will need to adjust your activities to the local time of your destination. This means eating, sleeping and exercising at the same times as the locals do. By doing this, you can help your body adapt to the new rhythm and reduce jet lag symptoms. It's also important to avoid skipping meals or napping during the day, as this can disrupt your sleep cycle and make it harder to fall asleep at night.

Take Melatonin Supplements

Melatonin is a hormone that regulates your sleep-wake cycle. It is produced by your brain at night when it is dark and suppressed during the day when it is light. Taking melatonin supplements can help you adjust to a new time zone by mimicking the natural production of melatonin in your body. However, you should consult with your doctor before taking melatonin supplements, as they may interact with other medications or have side effects.