Beat Jet Lag

What is Jet Lag?

Jet lag is a temporary sleep disorder that arises when your internal body clock, or circadian rhythm, is disrupted by travel across different time zones. It often results in fatigue, difficulty concentrating, irritability, and sleep issues. The more time zones crossed, the worse it can be, with eastward flights usually being the toughest to adapt to.

Nobody wants to spend 2-5 days adjusting to a new time zone, especially when a vacation or trip only lasts two weeks. Here are some effective hacks to beat jet lag and help you enjoy your trip right away.

Plan Ahead to Beat Jet Lag

Before traveling, it’s crucial to assess some variables, such as how many time zones you're crossing, whether you're traveling forward or backward in time, what time you’ll arrive at your destination, and the number of layovers. These factors play a role in how quickly you can reset your circadian rhythm.

Let’s take an example: a direct flight from Canada to Europe, with roughly nine hours' difference. Knowing you're heading into a time zone that’s 8-9 hours ahead helps plan your body clock adjustments ahead of time.

Pre-flight Essentials

Regardless of your travel direction or schedule, there are a few non-negotiables you should prepare for.

1. Hydration: Pack a water bottle and electrolytes. Staying hydrated is crucial since plane air can severely dehydrate you. Airports have refill stations, so always have your bottle handy.

2. Snacks: Bring nutritious snacks. Avoid relying on airplane food, which is often high in sodium and preservatives that can make dehydration worse.

3. Sleep Kit: Pack an eye mask, noise-canceling headphones, and something to cover your mouth (like a mask or bandana). These tools will help you minimize distractions and improve your chances of getting decent rest on the plane. If you're up for it, you can even bring mouth tape to prevent mouth-breathing, which can worsen dehydration.

By preparing these essentials, you'll be better equipped to sleep during your flight, no matter who you're seated next to or what disturbances arise.

Why Hydration Matters

Hydration is a key factor in fighting jet lag. The dry air inside the airplane dehydrates your body quickly, which exacerbates the feeling of jet lag. Yes, it may mean more trips to the bathroom, but it’s worth the effort to keep your body functioning optimally. Sitting in the aisle seat can make frequent bathroom breaks less of a hassle. Plus, getting up to stretch helps your blood circulation and reduces the risk of swelling or blood pooling in your legs.

Traveling at Night

Night flights have their advantages. It’s dark outside, the cabin lights are dimmed, and many passengers are more considerate of others trying to sleep. If you manage to rest well on the plane, you’ll land feeling refreshed, ready to adjust to the new time zone.

Once you arrive, it’s important to resist the urge to nap during the day. Do some light aerobic exercise instead, like a brisk walk, and try to stay awake until bedtime in the local time zone. Syncing your meals with the local schedule is also key. Eat breakfast when the locals do, and aim for a solid night’s sleep in your new surroundings.

Traveling During the Day

Day flights are often harder because the cabin stays bright, and most passengers are awake and active. You can block out distractions with an eye mask and noise-canceling headphones, but falling asleep may still be difficult. The overhead lights stay on, exposing you to blue light, which makes sleep even more elusive.

When you land after a day flight, try to get some movement in, like a walk or light stretching. If you land in the morning, have breakfast; if it’s the afternoon, opt for an early dinner and go to bed early. Sleep may not come easily, but the goal is to rest and reset your clock. Get up with the sunrise, expose yourself to natural light, and start your day with a healthy breakfast.

Final Tips for Beating Jet Lag

Jet lag is an inevitable part of long-haul travel, but with proper planning and the right tools, you can minimize its impact. Prioritize hydration, stay active, and align your eating and sleeping patterns with your destination’s time zone as soon as possible. While not every flight will be smooth, following these tips will help you adjust quickly and enjoy your trip to the fullest.