Most effective tactics to overcome jet lag when traveling abroad

most effective hacks to beat jet lag when traveling overseas

1. Reset your clock

Jet lag often occurs because our body’s internal clock, or circadian rhythm, needs time to adjust to a new time zone. A great way to start easing yourself into a new timezone is by resetting your watch and phone to the time at your destination as soon as you board your flight. This will aid in mentally preparing for the change and make the adjustment less shocking to your system.

Secondly, try to adjust your sleeping and eating schedule a few days before your trip according to the new timezone. Gentle transition can alleviate the harsh effects of sudden timezone shifting.

Finally, exposure to light plays a crucial role in helping realign your circadian rhythm. Hence, try to spend as much time outside under the natural sunlight to help reset your internal body clock more swiftly.

Just like Michael did when he was flying Los Angeles to Rome. He changed his watch time to Rome’s local time immediately after boarding his flight, slightly adjusted his sleep-wake pattern and meal timings two days before his travel, and spent maximum time outdoors soaking sunlight. The jet lag effect was minimal.

• Reset your watch and phone to your destination’s timezone as you board the flight.
• Adjust your sleep-wake cycle and meal timings according to the new timezone few days prior to your trip.
• Spend time outside in natural light to help your body adjust faster.
• Adapting gradually makes the transition smoother.
• Light exposure is critical in syncing your biological clock.
• Your mindset can influence your body’s adaptation process.

2. Stay Hydrated

Hydration is essential when combating jet lag. The air in the cabin on planes is often dry, which can lead to dehydration. When we’re dehydrated, symptoms of jet lag like fatigue, headache, and nausea can feel worse.

Another point is that our body performs at its best when it’s well-hydrated. Keeping up with your water intake will help your body do a better job of adjusting to the new time zone.

Lastly, try to avoid drinks high in caffeine or alcohol, especially during the flight. These substances not only dehydrate your body but can also impact sleep quality, thereby worsening jet lag symptoms.

This was particularly useful for Lisa who travelled from Sydney to New York for her sister’s wedding. She made sure to drink lots of water before, during, and after her flight, and avoided any alcohol offered on the plane. As a result, she landed feeling less groggy and more refreshed.

• Maintain good hydration levels to alleviate jet lag symptoms.
• Dehydration can intensify jet lag effects like fatigue and headaches.
• Stay away from caffeinated or alcoholic beverages during the flight.
• H2O can help your body adapt to new routines more efficiently.
• Starting your hydration routine before your flight can be beneficial.
• Carry a reusable water bottle to make hydrating easier.

3. Get Moving

Keeping your body physically active enhances general wellbeing and helps circumvent jet lag. Start your journey by stretching and moving around before you get on the plane. Movement stimulates blood flow and prevents stiffness.

Exercise can also play a role in resetting your body clock. Physical activity has been found to shift the circadian rhythm, helping your body adjust to the new timezone. So don’t forget to incorporate some form of exercise into your day.

Finally, wandering around during long flights isn’t just good for combatting stiffness. It can also reduce the risk of developing Deep Vein Thrombosis (DVT), a severe condition that can happen when sitting for extended periods.

When John flew from Tokyo to London, a fourteen-hour flight, he made sure to do a light workout in the airport before boarding. During his flight, he would frequently walk around and stretch, and after landing, he went for a jog. This active routine helped him manage jet lag quite effectively.

• Maintain mobility before, during, and after your flight.
• An active body has an easier time adjusting to new schedules.
• Try exercising outdoors to combine movement with light exposure.
• Regular wandering on long-haul flights prevents stiffness and DVT.
• Aerobic exercise can help reset your circadian rhythm.
• Simple activities like stretching or jogging can make a big difference.

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