Tips - 10 ways to Minimize Jetlag

Jetlag can be one of the most frustrating parts of travel, especially when you're eager to explore a new destination or get back to your regular routine. The fatigue, headaches, and disorientation that come with shifting time zones can dampen the excitement of any trip. However, with a little preparation and a few smart strategies, you can minimize the effects of jetlag and enjoy your travels to the fullest.

Jet lag can manifest in many ways and symptoms differ from person to person. Common experiences include:

• Disturbed sleep: Falling asleep might be difficult and staying asleep can be a struggle. You may feel drowsy throughout the day.

• Fatigue: It's quite common to feel like you're dragging your feet and running low on energy when jet lag kicks in.

• Difficulty focusing: Cognitive abilities may suffer, making it harder to stay focused and on-task.

• Mood changes: You might find yourself becoming irritable or getting mood swings. There’s a possibility of feeling mildly down.

• Digestive issues: Upset stomach, indigestion, or changes in appetite could occur due to disruptions in your eating schedule

Jetlag symptoms usually get worse as we age, and I personally find they hit me harder when I fly from west to east.

So how long should you anticipate being, in this jet-lagged state? It varies from person to person. As a guideline, it usually takes about one day, per time zone crossed for your body to fully adjust to the new location.

Here are some practical tips to help you avoid jetlag:

1. Prepare Before Your Trip

Jetlag is caused by your body's internal clock, or circadian rhythm, being out of sync with the local time at your destination. To help ease the adjustment, start preparing a few days before your trip. Gradually shift your sleep schedule by going to bed and waking up an hour earlier or later each day, depending on the direction you're traveling. This can help your body adapt more smoothly to the new time zone. If you're flying east (where jetlag tends to be worse), try going to bed earlier than usual. For westbound travel, stay up a bit later.

2. Get Plenty of Rest Before Flying

Flying while already exhausted will make jetlag much harder to manage. Make sure you're well-rested before your flight so that your body is in the best shape possible to handle the time shift. Pulling an all-nighter before a flight in hopes of sleeping on the plane usually backfires and leaves you even more fatigued upon arrival.

3. Stay Hydrated

The dry air in airplane cabins can lead to dehydration, which worsens the symptoms of jetlag. During the flight, drink plenty of water to keep your body hydrated, and immediately afterwards (when you get home or to the hotel), take a long swim, bath or shower. (I focus on replacing lost fluids with coconut water and the drink ‘Sweat’, as water alone isn’t enough for me). Avoid alcohol and caffeine, as they can dehydrate you and disrupt your sleep patterns. Use herbal teas such as chamomile to help your body adjust to going to sleep.

4. Adapt to the New Time Zone Immediately

As soon as you board the plane, set your watch or phone to the time at your destination. This helps mentally prepare you for the time shift. Once you arrive, avoid the temptation to take long naps, even if you're tired. Try to stay awake until it's bedtime in the local time zone, or at least limit naps to 20-30 minutes so you don’t disrupt your sleep later.

Exposure to natural sunlight is also a key factor in resetting your internal clock. Spend time outdoors when you arrive, particularly in the morning or early afternoon, to help your body adjust more quickly to the new time zone.

5. Be Mindful of Meals

Your eating schedule can also play a role in adjusting your body to a new time zone. Try to eat meals in line with your destination’s local time. For example, if it’s lunchtime where you land but you’re not hungry yet, have a small snack to help your body start aligning with the local routine. Avoid heavy meals right before bedtime, as this can interfere with sleep.

6. Use Sleep Aids Wisely

If you’re someone who struggles to sleep on planes, consider using sleep aids like a neck pillow, eye mask, earplugs, or noise-canceling headphones to create a restful environment. Some travelers (myself included) swear by melatonin, a natural sleep hormone that can help regulate your sleep cycle. Taking melatonin supplements an hour before bedtime for the first 3 days after arrival, can help signal to your body that it’s time to sleep. However, always consult with your doctor before using any supplements.

7. Move Around on the Flight

Sitting in a cramped seat for long periods can leave you feeling sluggish and stiff, which only adds to the fatigue once you land. Get up and move around periodically during the flight; stretch, walk up and down the aisles, or do seated exercises to keep your circulation flowing. This not only helps combat the effects of jetlag but also reduces the risk of blood clots during long flights. (I wear compression socks as well and don a pair of hotel-style disposable slippers for using when I visit the restroom).

8. Take it Easy on the First Day

When you arrive at your destination, resist the urge to pack your first day full of activities. Give your body time to adjust, and ease into your schedule gradually. Light sightseeing, walks, or relaxing by the pool can be a good way to settle in without overwhelming yourself on day one. If you feel giddy from jetlag - as is often the case - do NOT drive a vehicle!

9. Use Technology to Your Advantage

If you're tech-savvy, there are apps designed to help you minimize jetlag. Apps like Timeshifter or Jet Lag Rooster provide personalized schedules that tell you when to sleep, eat, and expose yourself to light based on your flight details and destination. These apps can be particularly helpful for long-haul flights or frequent travelers looking for a little extra guidance.

10. Be Patient with Yourself

Remember that jetlag is a natural response to crossing multiple time zones, and it affects everyone differently. Give your body time to adjust, and don't get frustrated if it takes a day or two to feel fully in sync with the local time. Be gentle with yourself and listen to your body’s needs. Rest when you need to, stay hydrated, and embrace the slower pace until your energy levels return to normal.

While jetlag can be an inevitable part of travel, it doesn't have to ruin your trip. By preparing ahead, staying hydrated, adjusting your habits during the flight, and adapting to the new time zone once you arrive, you can reduce the effects of jetlag and enjoy a smoother transition. Happy travels!

Reader Comments

Diane: I find I can avoid Jetlag if I sleep 90% of the flight on the plane (up to 10 hours if possible) and upon arrival get at least one hour of afternoon sunlight in the new location to reset my circadian clock, don’t sleep or nap until at least 8-9 PM in the new location, and then get a full night sleep.

Debbie: I've done flights from 12 to 16 hours. I find for me I try to book and evening flight. I sleep on the plane. I love flying, have no issues sleeping. Even if I don't sleep, if I arrive in the morning or daytime. I stay up. I get on the time of the country I'm in immediately. If I don't I'm out for days. It took me a while to figure this out.

Karen: I’ve also found my jet lag is much worse going from west to east as well, so my plan is to keep going around the world flying west all the time! I’m starting on the west coast of the U.S., and first stop for a few months is SE Asia.