Jet lag is something that many of us have experienced at least once – that groggy feeling, disrupted sleep patterns, and the general sense of disorientation that often accompanies long-haul flights. Whether you’re travelling for business, leisure, or to visit family, jet lag can put a damper on your trip, leaving you struggling to adjust to a new time zone. Luckily, there are plenty of expert tips to help you avoid jet lag or minimise its effects. Here’s a guide to tackling jet lag like a pro.

1. Adjust Your Sleep Schedule Before You Leave

One of the best ways to reduce the impact of jet lag is by adjusting your sleep schedule before you even board your flight. If possible, try to start shifting your sleep pattern a few days before your trip to match the time zone of your destination. For example, if you’re flying east, aim to go to bed an hour earlier each night for a few days before departure. If you’re flying west, try staying up a little later than usual.

Making small changes to your sleep routine gradually can help your body adjust more easily once you land. This way, you’ll be less likely to experience the shock of a sudden time change, and your body will have an easier time syncing up with the new local time.

2. Stay Hydrated During the Flight

Dehydration is one of the main culprits that can exacerbate the symptoms of jet lag. The dry air in aircraft cabins can leave your body feeling sluggish, tired, and out of sorts, which can make jet lag feel even worse. To combat this, make sure to drink plenty of water throughout the flight.

Avoid alcohol and caffeine, as these can dehydrate you further and interfere with your sleep. Instead, opt for water or herbal teas to keep yourself hydrated. If you’re flying long-haul, it can also be a good idea to bring a moisturiser or lip balm to help prevent your skin from drying out.

3. Get Exposure to Natural Light

One of the key factors in regulating your body’s internal clock, known as the circadian rhythm, is light exposure. After arriving at your destination, try to spend time outside during daylight hours. Natural light helps reset your internal clock, signalling to your body that it’s time to adjust to the new time zone.

If you arrive at your destination in the morning or afternoon, get outside as soon as possible and soak up the sunlight. If you arrive at night, avoid bright artificial lights and try to sleep in a dark room to make it easier for your body to adjust. Spending time outside early in the day is especially important for those travelling east, as it can help your body adjust to an earlier time zone.

4. Consider Taking Melatonin

Melatonin is a hormone that plays a role in regulating the sleep-wake cycle. Many people find that taking melatonin supplements can help them adjust to a new time zone more quickly. It can be especially helpful when travelling east, where your body has to fall asleep earlier than usual.

However, it’s important to consult a healthcare professional before using melatonin, especially if you have any pre-existing health conditions. If you choose to try melatonin, take it approximately 30 minutes to an hour before you want to sleep, and avoid using it excessively, as it can cause side effects like grogginess if taken in large doses.

5. Avoid Napping Upon Arrival

It might be tempting to take a nap when you first arrive at your destination, especially if you’re feeling exhausted, but this can actually worsen jet lag in the long run. Napping can confuse your body’s internal clock and make it harder to adjust to the new time zone.

If you do feel extremely tired, try to push through the first day by staying active and getting exposure to natural light. If you absolutely must rest, limit naps to 20-30 minutes to avoid disrupting your ability to sleep at night.

6. Stay Active and Keep Moving

Physical activity can help your body adjust to the new time zone and combat the fatigue that comes with jet lag. If you arrive during the day and it’s safe to do so, try going for a walk, doing some light stretches, or even taking a short workout.

Exercise promotes the release of endorphins, which can improve your mood and help you feel more awake. Just be careful not to overexert yourself, as intense exercise close to bedtime can make it harder to fall asleep.

7. Gradually Adapt to the Local Time Zone

When you arrive at your destination, try to gradually adjust your daily schedule to the local time zone. This includes meal times as well as sleep times. If it’s breakfast time where you are, eat a healthy meal even if you don’t feel very hungry. Having a meal at the local breakfast time helps your body understand it’s time to be awake.

If you arrive too early in the day and find it difficult to stay awake, try staying busy by exploring the local area or engaging in light activities to keep your mind occupied. The more you immerse yourself in the local rhythm, the quicker your body will adapt.

8. Don’t Forget About Your Diet

What you eat can affect how quickly your body adjusts to a new time zone. Try to eat light, balanced meals throughout the day and avoid heavy, greasy foods that can make you feel sluggish. If you’re arriving at your destination in the evening, opt for a light meal rather than a large dinner, as eating too much late at night can interfere with your sleep.

It’s also a good idea to avoid caffeine or sugar late in the day, as these can make it harder for you to fall asleep.

Final Thoughts

Jet lag can be one of the most frustrating aspects of international travel, but with a little preparation and these expert tips, it’s possible to minimise its effects and enjoy your trip right from the start. Adjust your sleep schedule, stay hydrated, get natural light, and keep active – these simple strategies can help you adjust to your new time zone and make the most of your travels. So, next time you fly across time zones, try these tips and say goodbye to jet lag!