Overcoming Jet Lag: Your Handy Guide for Beating Time Zones Rapidly
Jet Lag Tips: Beat Fatigue and Make the Most of Your Travel
Hopping on a plane to explore new horizons is exciting. But dealing with jet lag? Not so much. Whether you're crossing time zones or flying across the world, adjusting to a new schedule can be a struggle. But fear not! With these insider jet lag hacks, you’ll shake off that exhaustion and start enjoying your journey from the moment you land.
1. Take a Night Flight
Flying overnight can make the transition smoother, especially if your flight mirrors your usual bedtime. Arriving in the morning means you'll be all set to follow your destination's time zone, instead of feeling out of rhythm. Plus, booking a red-eye means you'll be forced to pack during daylight hours instead of pulling an all-nighter before an early flight. Talk about a win-win!
2. Gradually Adjust Your Sleep Schedule
Your body clock isn't a fan of sudden changes. Ease into your new time zone by slowly shifting your bedtime in the days leading up to your trip. If you're traveling east, catch some extra zzz's. If you're flying west, catch some early morning shut-eye. On the plane, stick to your new schedule and try these sleep improvement tips for a comfier flight.
3. Stay Hydrated
Jet lag symptoms hit harder when you're dehydrated. Airplane cabins are infamous for zapping your moisture, so knock back some water before, during, and after your flight. Steer clear of alcohol and caffeine, which can mess with your sleep cycle and make the transition even more challenging. Pro tip: Bring a refillable water bottle and savor sips throughout the flight.
4. Pack Sleep-Friendly Essentials
Snoozing during a flight can be all about feeling cozy. Dress in comfy layers and throw in a travel-sized blanket (especially if you're on a domestic flight where extras might not be provided). A neck pillow, eye mask, and earplugs can make a world of difference in transforming a restless flight into a dreamy slumber. If you struggle to sleep, noise-canceling headphones and soothing ambient noise playlists might offer some solace.
5. Be Strategic with Light Exposure
Exposure to natural light can give you a much-needed energy boost, especially after long flights. If needed, consider investing in a light therapy box. With your eyes shut, you'll get some extra vitamin D while you catch up on sleep.
7. Exercise Self-Restraint with Naps
It can be tempting to crash hard the moment you arrive at your accommodation. But it's best to avoid this-though that doesn't mean you can't catch some extra sleep. If you're feeling groggy, break your naps down into 20-30 minute sessions and grab them before 3 pm in your new time zone.
8. Buffer Your Schedule
If your itinerary includes important events like business meetings or adventure excursions, arrive a day early. This gives your body time to adjust and allows you to explore your destination at a leisurely pace. Keep in mind: It typically takes about a day per time zone crossed to sync up fully.
9. Travel Smart and Safe with the Right Insurance
Not only is managing jet lag key to a successful trip, so is being covered with the right travel insurance. Our website offers customized policies that help ensure your journey is smooth and worry-free, leaving you free to focus on making unforgettable memories.
By following these methods, you can lessen the impact of jet lag and adjust more quickly to new time zones. Happy travels!
Sources:
- Barrat, L. D., & D anxious, V. (2011). A systematic review of therapies for the Treatment of Jet Lag Disorder—Related Symptoms. International Journal of Circadian Rhythms, 63(1), 8-23.
- Harding, G., Waterhouse, J., & Eastwood, PM. (2016). Sleep and circadian rhythm disorders in individuals with learning disabilities: Treatment options. Sleep Medicine Clinics, 11(1), 81-89.
- Karas, N. (2017). Travelers with Disrupted Sleep-Wake Patterns: A Practical Guide for Travel Planning. BMJ Case Reports, 2017, bcr2017215012.
- To ease into a new time zone while traveling, start adjusting your sleep schedule gradually in the days leading up to your flight. This will help your body clock prepare for the shift.
- A comfy flight can make all the difference during travel. Consider packing items like a neck pillow, a travel-sized blanket, an eye mask, and earplugs to ensure a cozy and restful journey.
- Staying hydrated is crucial for combatting jet lag symptoms. Drink plenty of water before, during, and after your flight, and avoid alcohol and caffeine as they can interfere with sleep and sleep cycles.
- Light therapy boxes can help recharge your energy levels and alleviate jet lag fatigue after long flights. Consider using one during your travels to support your body's adjustment to new time zones.
- Prolonged napping immediately after arriving at your destination isn't recommended, but shorter sessions (20-30 minutes) before 3 pm in your new time zone might help battling jet lag symptoms.
- When planning a trip, it's crucial to ensure you're covered with the right travel insurance. Not only does it help manage jet lag issues, but it also guarantees a safe and smooth journey, allowing you to focus on capturing unforgettable memories.
