Elizabeth is an experienced traveler and writer with bylines in several popular travel publications. She currently co-owns a small digital travel publication and spends her free time writing, taking photos, and traveling.
Ready for your next adventure but dreading jet lag? Say goodbye to those sleepless nights and groggy mornings with our top 10 tips for beating jet lag.
Adjust Your Sleep Schedule Before Your Trip
One of the best ways to fight jet lag is to adjust your sleep schedule a few days before your trip. If you’re traveling east, try going to bed and waking up earlier to get your body used to the time change. If you’re traveling west, stay up a bit later to adjust to the new time zone.
Stay Hydrated Before and During Your Flight
Dehydration can make jet lag symptoms even worse. That’s why it’s essential to stay hydrated before and during your flight. Drink plenty of water, and avoid alcohol and caffeine, both of which can dehydrate you.
Avoid Alcohol and Caffeine on the Plane
Speaking of alcohol and caffeine, it’s best to avoid both if you can. Drinking alcohol or caffeine can make it harder to fall asleep or stay asleep on the plane. Instead, drink plenty of water, herbal tea, or fruit juice to stay well-hydrated and refreshed.
Move Around During Your Flight and Stretch Regularly
Sitting for long periods on a plane can cause problems with circulation and stiffness in your muscles, which is particularly true for older travelers. Try to move around during your flight, stretch your legs, and do gentle exercises that can promote blood flow.
Take Melatonin Supplements to Help Regulate Your Sleep Cycle
Melatonin is a natural hormone that can help regulate your sleep cycle. Taking melatonin supplements before your trip can help prepare your body for the new time zone, and it can also help make it easier to adjust to your new sleep schedule once you get wherever you’re going.
Use Light to Reset Your Body Clock
Light is a powerful signal that your body uses to reset its internal clock. Try exposing yourself to bright light in the morning or using a light box therapy to adjust to the new time zone.
Eat Light and Healthy Meals
Eating heavy, greasy foods can make jet lag feel even worse. Instead, opt for light, healthy meals that are easy to digest. Look for meals that are packed with nutrient-rich food that’ll provide you with the energy you need for your travels.
Keep Naps Short
Taking a nap can help you recharge your batteries and fight fatigue. However, make sure to keep it short (less than 30 minutes) to avoid throwing off your sleep pattern.
Take Advantage of Natural Remedies
There are many natural remedies that can help fight jet lag, such as aromatherapy, herbal teas, and essential oils. Explore some of these options to find what works best for you.
Get Outside and Get Some Exercise
As soon as you arrive at your destination, try to get outside and get some exercise. This will help you adjust to the new time zone, and the fresh air and sunlight will help you feel more alert and energized.
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