How to Beat Jet Lag While Traveling

Last updated May 14, 2023

Jet lag—the arch nemesis of passionate travelers. With a staggering 93% of frequent flyers experiencing it at some point, it’s a battle we all face.

But fear not, our fellow wanderlusters! At Vacayou, we’re here to arm you with the best strategies to beat jet lag and keep your travel vibes sky-high during your adventures.

For seasoned travelers, there’s no question that jet lag is a pain in the butt. But what is jet lag? It’s a sneaky physiological condition caused by disruption to your body’s internal clock (circadian rhythm).

Imagine it like an out-of-sync metronome, struggling to find the right rhythm for your sleep and wake cycles. The more time zones you cross, the more havoc it wreaks on your body, causing symptoms like sleepiness, daytime fatigue, lack of concentration, gastrointestinal issues and mood swings.

Seven Simple Tactics to Beat Jet Lag

Don’t fret. We’ve compiled seven simple tactics to help you fight jet lag and stay on top of your game.

Beat jet lag by waking up early

1. Pre-Travel Prep: Ease Into Your New Schedule

Jet lag is a sly creature that strikes differently depending on your direction of travel. It’s typically easier to delay your internal clock than to speed it up. Here’s the scoop:

  • Flying west? You’ll “gain” hours, making jet lag less of a beast. Start pushing your bedtime and wake-up time later a few days before your trip.
  • Heading east? You’ll “lose” hours (and sleep). Try hitting the sack earlier and waking up earlier a few days in advance.

Pro tip: Gradually shift your meal times to match your destination’s time zone. This helps nudge your sleep schedule and reduce jet lag’s grip.

2. In-Flight Tactics: Zone In on Your Destination

As soon as you board, set your watch or phone to your destination’s time zone. This mind hack preps you for the time shift ahead.

Wondering whether to sleep en route? Here’s the lowdown:

  • Traveling east? Catch some shut-eye. It’ll help you stay awake upon arrival and adjust to the new time zone.
  • Flying west? Resist the urge to snooze during the journey. You’ll sleep better at your destination.

Pro tip: Opt for carb-heavy meals if you want to sleep during the flight and protein-rich meals if you’re trying to stay awake. And remember, hydration is key!

Woman wearing sleep mask

3. On-the-Ground Action: Embrace Your New Rhythm

Once you’ve landed, do your best to adapt to the local time. Here are some tips to help you settle in:

  • Power nap or meditate to recharge your batteries. Keep naps short (under 30 minutes) to avoid nighttime sleep disruptions.
  • Bask in the sun! Sunlight stimulates your body, helping you adjust faster. Darkness, on the other hand, boosts melatonin production, lulling you to sleep.
  • Break a sweat. It might be tough when you’re tired, but exercise is a game-changer in preventing jet lag. Physical activity increases alertness and resets your circadian rhythms.

Keep in mind that everyone experiences jet lag differently. Older travelers and frequent flyers are more susceptible, and traveling eastward or across multiple time zones can amplify the effects.

4. Extra Tricks for the Savvy Traveler

With a little patience, preparation and these trusty tips, you’ll master the art of time travel and sync your body clock to your surroundings in no time.

  • Experiment with melatonin supplements. These can help regulate your sleep-wake cycles, especially when traveling east.
  • Avoid caffeine and alcohol close to bedtime. These substances can interfere with your sleep quality and make it harder to adjust.
  • Try a “jet lag diet.” Some travelers swear by the Argonne Anti-Jet-Lag Diet, which alternates feast and fast days leading up to your trip to help reset your body’s internal clock.
Sunshine beats jet lag

5. Stay in Tune With Your Body 

Listen to what your body is telling you. If you’re feeling sleepy, take a short nap or engage in a relaxing activity like reading or meditating.

On the other hand, if you’re feeling alert and energetic, explore your new surroundings or engage in social activities to help your body adapt to the local schedule.

6. Embrace the Power of Technology 

There are numerous apps and gadgets out there designed to help you conquer jet lag. From sleep tracking apps that monitor your sleep patterns to light therapy devices that simulate sunrise and sunset, these tools can be a valuable addition to your jet lag-fighting arsenal.

7. Go Easy on Yourself 

Remember, adjusting to a new time zone takes time, and it’s normal to feel a bit off during the first few days of your trip. Give yourself some grace and take things slow if needed. The more relaxed you are about the process, the easier it’ll be for your body to adapt.

Time travel

Outsmart Jet Lag

Jet lag may be an inevitable part of traveling, but it doesn’t have to ruin your trip. With some preparation, smart in-flight decisions and proactive adjustments upon arrival, you can outsmart jet lag and make the most of your adventures.

So pack your bags, embrace the journey and keep exploring this beautiful world of ours!

About Vacayou

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