How to Beat Jet Lag Fast

Are you tired of feeling exhausted and disoriented after a long flight? Do you want to arrive at your destination feeling refreshed and ready to go? Beating jet lag fast is possible, and it starts with understanding what causes it. Jet lag occurs when our internal body clock is disrupted by traveling across time zones, resulting in a mismatch between our sleep-wake cycle and the local time. In this article, we’ll share our top tips on how to beat jet lag fast, so you can make the most of your trip.

Before You Travel

Before you even set foot on a plane, there are several things you can do to prepare your body for the time change. One of the most effective ways to reduce jet lag is to adjust your sleep schedule a few days before your trip. For example, if you’re traveling from New York to London, which is 5 hours ahead, try going to bed an hour earlier each night and waking up an hour earlier each morning. This will help your body adjust to the new time zone and reduce the shock of the time change. You can also use apps like Timeshifter ($10/month) or Jet Lag Rooster ($5/month) to help you plan your sleep schedule and stay on track.

Choosing the Right Flight

The type of flight you take can also impact your jet lag. Non-stop flights are generally better than those with layovers, as they allow you to sleep more soundly and avoid the disruption of changing planes. Additionally, flights that arrive at your destination in the morning or early afternoon tend to be better than those that arrive at night, as they give you a chance to get some sunlight and start adjusting to the local time. When booking your flight, consider using websites like Skyscanner (free) or Google Flights (free) to compare prices and find the best options.

Staying Hydrated

Staying hydrated is essential when traveling, especially when crossing time zones. Dehydration can exacerbate the symptoms of jet lag, making you feel more tired, dizzy, and disoriented. Aim to drink at least 8-10 glasses of water per day, and avoid sugary drinks and caffeine, which can dehydrate you further. You can also consider bringing a refillable water bottle with you on the plane, such as a S’well bottle ($40), to stay hydrated and reduce waste.

Light Therapy

Light therapy is another effective way to beat jet lag. Exposure to natural light or bright artificial light can help regulate your body’s internal clock and reduce the symptoms of jet lag. When you arrive at your destination, try to get outside and get some sunlight as soon as possible. If it’s nighttime, consider using a light therapy lamp, such as the Philips SmartSleep ($100), to simulate the effects of natural light.

Managing Sleep

Finally, managing your sleep is crucial when traveling across time zones. Try to avoid sleeping during the day, as this can disrupt your sleep-wake cycle and make it harder to adjust to the local time. Instead, take short naps of 20-30 minutes to recharge, and avoid screens and electronic devices before bedtime, as they can interfere with your sleep. You can also consider using sleep aids like melatonin (available at most pharmacies, $10-$20) or earplugs (available at most pharmacies, $5-$10) to help you sleep better.

Beating Jet Lag with Nutrition

What you eat can also play a role in beating jet lag. Foods that are high in protein and complex carbohydrates, such as nuts, fruits, and whole grains, can help regulate your blood sugar levels and reduce fatigue. Avoid heavy meals and rich foods, which can make you feel bloated and sluggish. Consider packing your own snacks, such as energy bars (e.g. Clif Bars, $2-$3 each) or trail mix (available at most grocery stores, $5-$10 per bag), to keep you fueled and focused during your trip.

Final tip: Be patient and flexible when traveling across time zones. It may take some time for your body to adjust to the new time zone, so don’t be too hard on yourself if you don’t feel 100% right away. With a little planning, preparation, and patience, you can beat jet lag fast and make the most of your trip.