10 Easy Tips to Beat the Jet Lag in 2022
Let’s face it! Jet-setting is always very exciting. Whether it’s for business or leisure, the prospect of experiencing new sights, sounds, and other cultural nuances is unbeatable, and like me, you will want to ensure that you get the most out of your travel experience.
Long commutes, delays, overlays, and diverse time zones can wreak havoc on the body’s natural rhythms and increase the lethargy, grogginess and other symptoms associated with jet lag.
Few Tips to Beat Jet Lag
Here are a few tips that can help you navigate your next trip in order to minimize jet lag and maximize your travel goals for the ultimate experience.
Drink lots of water to help minimize the symptoms of jetlag: headaches, nausea, bloating, fatigue, dizziness, etc. Water will also help regulate your body fluids and temperature and keep you cool during the flight.
Watch your diet and keep it light!
Eat a light meal before travel. Consuming alcohol and caffeine tends to draw fluids from the system and can exacerbate dehydration which can occur especially when flying at high altitudes.
If I am traveling more than eight hours, I prepare light healthy foods and snacks beforehand such as fresh fruits, vegetable sticks, trail mixes or a salad to help maintain satiety. Avoid fried, fatty, spicy foods that can induce bloating, indigestion, nausea and sluggishness and increase the likelihood of in-flight discomfort.
Prepare your mind
Keep your brain prepared and set your body rhythms beforehand to adjust to new time zones. Do your homework and learn as much as you can about your destination. Advance knowledge about the differences in time zones will help you adjust mentally and physically for your travel. Set the stage for a calm, hassle-free experience as much as possible within your control. Make a deliberate effort to get extra sleep a few days ahead of your flight. A clear mind and relaxed body will also help you cope better with any unforeseen circumstances during your trip. I like to be organized so if you are like me, plan ahead and pack early to avoid the last-minute rush. Staying up late will increase anxiety, rob you of needed rest that can impact on the symptoms of jet lag.
Reset your watch on board your flight. This simple act will surprisingly help your mind to adjust to your expected time zone. Anything that can help reduce anxiety and minimize the effects of jet lag is worth exploring.
Stay flexible during flying:
Stretch, move and walk wherever possible to reduce muscle stiffness and tension and help improve your blood flow for good circulation during travel. Another way to keep fit is to combine fun and fitness during your stay that will prepare your mind and body to handle the rigors of the return trip.
Short walks or hikes to explore your new surroundings can keep you relaxed and flexible with little or no effort. You can also take advantage of the amenities of your hotel (swimming pool or gym) for early morning or evening workouts. This will also keep you relaxed and help induce sleep at bedtime for improved rest and rejuvenation.
Adjust sleep patterns
While flying depending on the new time zone. It is recommended that you sleep during the early hours when traveling west and later when eastbound. This will help the body to make the necessary adjustments for sleeping and waking at your new times.
Fly ahead of time
Arrive ahead to help the body recover and or adjust before scheduled meetings or conferences, especially if you are on business.
You know your body better than anyone else, and if your recovery time is slow after flying, it may be better to schedule flights over the weekend or at least a day ahead of your itinerary so that your body will have time to recoup and re-orient in your new surroundings.
It will make all the difference to appear calm, cool, collected and well rested for that important presentation.
When East meets West
When eastbound, it’s better to travel in the evening since the days are shorter. If westbound, travel in the morning as the days are longer. Upon arrival, your exposure to light will occur earlier in the east and later in the west.
Plan extra comforts ahead of flight time:
If you know that you have motion sickness, experience claustrophobia, or any other challenges during long flights, book ahead for preferred seating, extra legroom, and purchase any necessary medication to avoid situations during long commutes that can rob you of valuable time, rest and energy. Switch off unnecessary gadgets: Earplugs and eye patches can help reduce excess noise and light, blankets and socks will help regulate body temperature (not too hot or cold) and increase comfort levels for a more enjoyable experience.
Avoid Direct Flights when necessary:
Schedule layovers to allow for extra movement and quick recovery times when in transit. While a short nap is good, try to keep awake over longer periods to help prepare your body to sleep at the appropriate time when you arrive at your destination. Instead of spending most of your time sitting and reading or catching up on social media while waiting for the next flight, a stroll through the airport can relieve stress, increase flexibility and help you feel relaxed and ready for the next leg of the journey.
Schedule your arrival time to disembark during the daylight hours.
On a recent eight-hour flight to London, I left in the early evening in my hometown and arrived in the early morning hours the next day. After that long flight, greeting the sun was exhilarating! Popular “red eye” flights can also offset the body’s natural rhythms, so be sure to adjust your flight times to take advantage of daylight arrival. If this is not possible, try to get extra sleep during the flight to help you feel more refreshed upon arrival.
Now You Can Easily Beat the Jet Lag
The inevitable may occur, but sickness, fatigue, and irritability can be minimized if you are well prepared, rested and focused. Travel can be exciting and educational, and good planning will increase your chances of enjoying the journey and help you look back with fond memories and look forward to the next trip.
Written By Kate Mark
Kate is a mid-lifer who quit a growing corporate career to reawaken her passions and her lifelong dream of traveling the world.