Tips For Avoiding Jet Lag

Tips For Avoiding Jet Lag

Traveling overseas is extremely exciting, but let’s face it, it can be a whopping shock if you aren’t used to traveling through such a drastic time difference. This physiological condition which results from alterations to the body’s circadian rhythms from rapid transitions across multiple time-zones is know as jet lag. Jet lag can last several days and can affect a majority of your trip to get used to before you have to turn around and adjust all over again. Don’t be alarmed! With careful planning, the symptoms can be reduced.

Here are some excellent tips for avoiding jet lag:

• Get several good night’s rest before your trip. Don’t leave packing for the last minute.
• Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.
• Pass on coffee (avoid caffeine in general,) and opt for hot herbal tea.
• Start adjusting to the time difference as soon as you get on the plane. This can be done by changing the time on your watch from the start, so you are aware of the time in your future location. With that being said, if you were to depart for Europe mid-afternoon, the airline would offer a big meal soon after departure. In your destination, it would be bedtime, so you should try avoiding the meal so your body can start getting used to it and instead, eat a big lunch prior to your flight. Start living in your future time zone the minute you board the plane.
• The best thing to do once you get on board & eat, is to go to sleep, assuming your flight takes off mid-afternoon as most international flights usually do. This way you are sleeping with the rest of your destination, and you are ready to start the day with the rest of your destination in the morning.
• If you consider yourself someone who has trouble sleeping, bring something on the plane like Benadryl, Dramamine or a sleeping pill that you are familiar with. Traveling overseas on a plane is definitely not the best place to try a new sleeping pill. If you use sleeping pills regularly, be sure you take them as long as you don’t have a connecting flight. You don’t want to be asleep while your connecting flight is boarding. That being said if you rarely take sleeping pills, now is not the time to start.
• Bring a small travel pillow that wraps around your neck that you can inflate for convenient stow-away. These provide great support, and then you can use the pillow the airline provides for your lower back.
• Drinking alcohol on the plane can be arguable. Some say don’t do it for the purpose of staying hydrated and not feeling hungover after the flight, because the altitude automatically makes you feel more intoxicated. I say if it makes you feel more comfortable and helps you fall asleep, have a cocktail or two before sleeping.
• Make sure to buy a bottle of water before boarding the plane at the airport. You won’t be able to bring your own from home on board, and it is imperative to stay hydrated throughout the flight, because the pressure in the cabin will dehydrate you.
• Consider bringing a pair of ear plugs to block out any noise while sleeping. Bring your own head phones for music and movies as well, because they block out noise better than the ones the airline provides.
• Take useful items in your carry-on such as wipes to clean your hands or refresh your face, tissues in case of a runny nose due to changes in temperature, eye drops, chap stick, and a small hand lotion in case it gets too dry from climate changes.
• Try to get a window seat so you don’t feel people bumping into your chair while walking through the narrow aisles. This way you won’t have to get up every time someone in your row has to use the restroom.
• Take your shoes off and wear socks for comfort while sleeping. It will help the circulation in your feet as well as keep them warm.
• Wear comfortable clothing including comfortable shoes so your feet don’t swell. Some people have not been able to put on the same shoes they came on board with after landing due to swelling, so you may want to bring an extra pair of shoes in your carry-on just in case.
• Consider bringing some of the following over-the-counter products such as Flight Spray (alleviates nasal dryness); Trip Ease (a remedy for motion sickness); Airborne (an immune booster); Aspirin, Tylenol, or ibuprofen (for headaches); Imodium or Kaopectate (for diarrhea); Metamucil or Fiber supplements (for constipation); and Rolaids, Tums, or Pepto-Bismol (for an upset stomach).
• Be sure to take a mini walk in the cabin at least 2-3 times during your flight to avoid blood clots and allow your legs to stretch.
• Carry extra snacks with you just in case you get hungry or if nothing is open in your destination when you first arrive.
• Bring a good book, magazine, crossword puzzle, or I-pod to to have something to do while passing the time.
• Take a warm shower when you check into your hotel.  It will improve circulation and help you detox.
• Take a brisk walk or hit the gym – it gets your endorphins going and will help you battle your fatigue.
• Try to stay up as long as you can according to the new local time. If you have to sleep, dont nap more than 30 minutes – then get up and get outdoors.  Natural daylight will help your body adjust to a new routine following most flights.

Reduce Jet Lag with this Hack:

Many people feel that when you arrive at a new destination, take off your shoes and walk with your bare feet on sand or grass for at least 15 minutes.  The thought is that the Earth gives us everyone we need including the balance to overcome jet lag. This process is known as “earthing.”  “Earthing” is the simple process of connecting to the Earth and letting the negative ions enter your body to eliminate free radicals and provide antioxidant benefits.

You are more likely to feel jet lag when flying 8 or more hours, so you will feel it not just on an international flight, but even flying from Florida to Seattle, or other East Coast flights to Hawaii for example.  The longer the flight the more jet lag you will feel.  From the U.S. you are more likely going to have mild jet lag flying to Europe, but jet lag possibly for several days when traveling on an escorted Australia tour, Asia tour or African safari tour due to the duration of the flights, so please make sure and follow the tips for avoiding jet lag more closely if you have a long flight so that you can enjoy your travel destination.

Use an App:

Timeshifter is an app that was designed based on the latest research regarding sleep and jet lag.  Taking into consideration your age, gender, your typical sleep patters and where you are traveling to, it will design a jet-lag plan to let you know when you should sleep, avoid or look for light & when to avoid caffeine. Available for iPhone and Anroid devices. Your first jet-lag plan is free, the second is $10 or you can enjoy unlimited plans for a year for $25.  I plan to test it out with an upcoming flight to South America this November and will let you know how it works.

Please share your own Tips For Avoiding Jet Lag

Another blog you may find helpful is Tips for Flying Overseas.

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