19 Hacks On How to Overcome Jet Lag That You Need For Your Next Flight
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Wondering how to overcome jet lag? We’ve got you covered!
Jet lag is an unfortunate side effect of long-distance travel that can leave you feeling exhausted, disoriented and unable to enjoy your trip. The symptoms of jet lag can be grim if you’re travelling for work or have a tight schedule – and they often get worse with age!
However, with careful planning and a few simple strategies, you can reduce the effects of jet lag and make the most of your time away from home in a new time zone.
I’ve been travelling internationally for over 40 years and have learned how to overcome jet lag with a few reliable strategies and tools!
In this article, I will share my top tips for managing jet lag, including resetting your body’s internal clock and arriving at your destination feeling refreshed and ready to take on whatever adventure awaits.
Tips for Overcoming Jet Lag
Other factors, including dehydration from flying at high altitudes and lack of sleep due to an uncomfortable sleeping position while travelling, can also make jet lag symptoms feel worse; however, there are some steps you can take to make life more comfortable:
What To Do Before Travelling
Consult your doctor to plan a coping strategy.
- Prescription medications: Ask how to adjust your medication times to the new time zones you will be on during your trip and how to re-adjust on your way home.
- Ask your doctor about Melatonin: It’s a natural amino acid that can aid sleep. Melatonin levels decrease (especially at nighttime) with age, particularly during peri-menopause. While this over-the-counter medication could help you sleep naturally, ask your doctor if it’s safe for you.
Start to adapt to your destination time zone before you travel.
Changing your normal routine by just a few hours a day for a week or so before you travel can make a difference. If you’re heading east, plan to be “early to bed, early to rise”; if you’re heading west, act like an owl and stay up later than usual.
Load up with carbs
Eating a carbohydrate-rich meal the evening before your flight may help you sleep. Carbs provide a source of tryptophan, which can be converted to serotonin, a sleep-inducer.
Stay hydrated
Drink plenty of water 💦
Avoid alcohol, caffeine, and other stimulants.
How To Fix Jet Lag: During the Flight
Set your watch to the destination time zone.
The earlier you adjust to your new time zone, the easier it will be for your internal body clock to adjust when you arrive at your destination.
Drink lots of water 💦
Staying hydrated is key to preventing jet lag.
Pick an aisle seat
Most people need to ‘go’ every six to eight hours, but the urge often increases as we age. With an aisle seat, you can visit the bathroom frequently without worrying about disturbing other passengers (especially if they are sleeping).
You also won’t be tempted to ration your water intake, to reduce the frequency of your trips to the loo!
Get up and move to reduce your risk of deep vein thrombosis.
Aim to get out of your seat, moving and stretching about once an hour during your flight.
Avoid alcohol and caffeine
Drinking caffeinated drinks can accelerate dehydration and confuse your internal body clock. Caffeine can keep you awake when you need to rest, while alcohol can make you sleepy at the wrong time of day, making your jet lag worse when you arrive.
Use sleep aids to get rest at night
Sleep masks, pillows, earplugs and blankets are a good idea and can help you to have a good sleep. If you can’t sleep, try to rest and avoid the urge to watch movies, read or plug into your laptop.
How To Get Over Jet Lag: After Arrival
Once you’ve arrived at your destination, there are a few tried and true steps you can take to overcome jet lag (or at least minimise the effects):
Stick to local time as soon as possible.
If you didn’t change your watch on your flight, change it as soon as possible, and
Get out and about in the fresh air
Get some sunlight exposure during the day, as daylight will inhibit your body’s natural melatonin production
Don’t give in to the urge to sleep until night-time at your destination
Even when it’s a huge struggle, stick to local time for your destination to help your body adjust.
Plan a leisurely first day
Be kind to yourself, and don’t plan a full schedule that you may not be able to manage if you have a ‘fuzzy brain.’
Work your stiff muscles and joints with a little gentle exercise
Yoga stretches can work well but don’t push your body too hard.
Eat and drink timezone appropriately
Try to eat lunch at lunchtime and have an evening meal, even if your head tells you differently. Limit any caffeine to mornings only
- Nutrient-rich fruit and berries will help you to rehydrate and keep you regular. Watermelon and cherries are particularly good
- Dine on carbs. Tryptophan is an amino acid that makes you sleepy, and carbs such as pasta, rice and potatoes make tryptophan more available to your brain. Eat the carbs with lean protein or fish, both of which contain high levels of tryptophan
- Avoid junk food because high levels of salt will make you even more dehydrated and bloated
Treat sore muscles with a warm bath before bed
As your body will cool down after the bath, it will help you to feel sleepy
Recharge your batteries with a night of deep sleep in a cool, dark room
Pop in some earplugs, shut the world out with eyeshades, and dial the temperature down to let your body know it’s time to sleep
So What is Jet Lag?
Jet lag is a temporary condition experienced when you travel across several time zones. It upsets your body’s natural circadian rhythm or internal clock and can make you feel rotten.
What are the symptoms of Jet Lag?
Jet lag can cause fatigue, disturbed sleep, dehydration, headaches, irritability, and ‘brain fog’, leading to problems with coordination and concentration.
It can also cause stomach upsets, including constipation or diarrhoea.
What causes Jet Lag?
The main cause of jet lag is the rapid shift in time zones. When travelling across multiple time zones, our bodies must readjust to new daylight and darkness patterns. This challenges our circadian rhythms which are synchronised with the natural cycle of sunlight and darkness.
Circadian rhythms regulate physiological processes, such as sleep-wake cycles, hormone production, and body temperature.
For example: If you fly from New York City to London, you may experience jet lag because your body is confused about when it should be awake and when you should be sleeping.
Jet Lag Recovery Calculator
If you’re wondering, “How long until jet lag goes away?” the fact is that the further you travel, the more you’ll feel jet-lagged. You can, however, learn how to overcome jet lag with good planning.
Build recovery time into your plans and expect to feel jet-lagged for longer after long-haul flights.
➡️ Check how many time zones you’ll cross on your journey here and use this as your jet lag recovery calculator.
Jet lag and frequent flyers
If you’re a frequent flyer and jet lag is affecting your sleep, speak to your doctor about a referral to a sleep specialist who may be able to help with light therapy or medication.
Packing Essentials
Here are some of the items you’ll want to pack in your hand luggage to help you overcome jet lag and arrive feeling refreshed:
- Blackout Sleep Mask
- Refillable Water Bottle
- Travel Pillow
- Sleep Buds Ear Plugs
- Lightweight Travel Blanket
FAQs: How To Overcome Jet Lag
How long does jet lag last?
It can take you one day per time zone you cross to recover fully from jet lag. For example, if you fly east from London to Singapore, you’ll cross eight time zones. Be prepared to feel less than great for a few days.
Is jet lag worse going east or west?
Chasing the sun (travelling west) typically causes less jet lag than heading east (against the sun), but both can upset body clocks.
How do you get rid of jet lag fast?
There’s no guaranteed way to overcome jet lag quickly, but these tips will help you be well-prepared and build in the time you need to cope with jet lag.
Why is jet lag worse going East?
Yes! Typically, jet lag is worse when travelling east than when travelling west.
What is the best time to fly to Europe to avoid jet lag?
As with all long haul flights, the best flight to choose is one which arrives in the afternoon or early evening.
Should I sleep on the plane to avoid jet lag?
It’s a good idea to sleep on your flight if/when it is nighttime at your destination.
Is jet lag worse with age?
Research at MIT, suggests that jet lag worsens with age, as the circadian rhythm slows along with the passing of time.
What is the best time to fly to avoid jet lag?
Try to book a flight that leaves before noon and arrives in the evening at your destination. Typically, night flights which arrive in the morning are the most likely to make you feel jet-lagged.
How to overcome jet lag quickly?
While there’s no cure for jet lag, you will feel better if you 1. stay well hydrated (before, during, and after your flight), 2. get up and move regularly, and 3. sleep when it’s nighttime at your destination.
Other helpful tips for planning your travel:
🏠 Need a place to stay? Browse Booking or VRBO
💃 How about fun experiences? Get Your Guide and Viator have it all
🚗 Considering renting a car? Use Rentalcars
🚂 If you need transfers, bus or train tickets, check Omio
🔒 Don’t forget about travel insurance from Travel Insurance Master
Wrap Up – How to Overcome Jet Lag
While there is no cure for jet lag, there are plenty of things you can do to take care of yourself before, during, and after flying to lessen its impact.
From staying hydrated and adjusting your watch to the time at your destination to eating the right foods and adopting a great nighttime routine – every little helps!
I hope you found these ideas on how to overcome jet lag helpful and that they help you prepare for your next flight.
Maybe you’ve discovered some new tips on how to overcome jet lag – perhaps because you’ve found that jet lag has worsened as you’ve gotten older!
Do you have great tips on how to overcome jet lag? I’d love you to tag me on Instagram with your best ideas about overcoming jet lag 🙂
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