How to Prevent Jet Lag
What is Jet Lag?
Jet Lag is a temporary disorder that affects people who travel quickly across time zones (where there is a time change of greater than 4 hours.)
It happens most often when traveling from west to east: USA to Europe
Jet lag is temporary, but it makes you feel unwell and so can lessen the fun you have on your trip.
What causes Jet Lag?
Your body has its own internal clock that tells you when to sleep. Jet lag occurs because your body’s clock is still synced to your home time zone, instead of the new time zone of where you’ve traveled.
You leave NYC at 7:00pm at night and arrive in London at 7:00am in the morning London time. (they are 5 hours ahead)
But – it is 2:00am (middle of the night) to your internal clock.
You will feel tired most of the day and the next day until your body adjusts to the change.
Jet Lag Symptoms
- Day time sleepiness or fatigue
- Nighttime insomnia
- Cranky
- General feeling of not being well
- GI symptoms such as diarrhea or constipation
- Headache
- Difficulty concentrating
How to PREVENT Jet Lag?
Plan Ahead
Plan ahead by booking a flight that lets you arrive in daylight.
The sun helps your body adjust better to a time change.
Before your Flight
Before your flight:
-get a lot of rest
-eat healthily
-get some exercise
-avoid alcohol
Drink Water
It is important to stay hydrated on any flight, but more so on a long flight. Planes are very dehydrating which causes you to feel tired and can give you a headache.
So drink water the day before the flight, the day of the flight and the next day.
BUT… if you have a window seat and have to climb out to use the restroom, you may have to reconsider this strategy. 😂
Move about on the plane
Move about on the plane if you can, and if not then do simple stretches in your seat. This lowers the risk of clots forming in your legs.
(This picture cannot be in any airline in America …)
Sleep on the plane
Getting some sleep on the plane is really important.
Use an eye mask, earplugs or noise-canceling headphones, a pillow and blanket.
Wear comfortable clothes
Comfortable clothes make you feel better and helps you sleep.
Avoid Alcohol & Caffeine on the Plane
Alcohol and caffeine are both very dehydrating and mess with your sleep. Stick with water and decaf.
Sleeping Pills
It is not recommended to take sleeping pills on the flight to sleep. You will be hard to wake up on the flight, and they can leave you feeling fuzzy the next day.
Avoid heavy food
Avoid heavy fatty or high carb meals before and during the flight.
This lowers your chance of having GI upset later.
How to TREAT Jet Lag after you Arrive
Shower
Take a shower when you arrive to wake your body up!
Sunlight
Go out in the sun as much as possible when you arrive to reset your internal clock to the new timezone
Nap
You can take a nap that is less than 2 hours on arrival day if it is 5 hours or more before your new bedtime. For example – don’t nap at 6:00 pm if you plan to sleep at 10:00 pm
Drink Water
Planes are very dehydrating, which can make you feel tired and cause a headache.
So you need to drink water before, during and after the flight (even if you have to crawl over people to get to the bathroom.)
Melatonin
Melatonin is a hormone produced by the body at bedtime to help you sleep. It regulates the internal clock of the body to set sleep time. A melatonin supplement may help reset your body clock and make you sleep in your new time zone. You could consider taking this supplement on landing day at your new bedtime. Be sure to check with your doctor to see if this is ok.
Hot Bath
Take a hot bath prior to going to sleep to relax your muscles and make you sleepy.
Don't Plan any big events on arrival day
Don’t plan any big meetings on the day of arrival. Take it easy!
Have an Awesome Trip!!
how to prevent jet lag
Good to know!!! Great article