16 Ways To Make Jet Lag Less Painful

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16 Ways To Make Jet Lag Less Painful

Jet lag can really put a dampener on your travels, especially when you’re crossing multiple time zones. It throws off your body clock and can make you feel out of sorts for days. But don’t worry, there are several straightforward strategies you can adopt to make adjusting to new time zones less of a headache.

From tweaking your sleep schedule before your trip to staying hydrated, these tips are easy to follow and can help you enjoy your travels more fully, without the constant battle against tiredness and disorientation. Let’s explore these 16 strategies to help you ease the effects of jet lag.

1. Adjust Your Sleep Schedule Before Departure

To make jet lag less intense, start adjusting your sleep schedule a few days before your trip. Gradually shift your sleeping and waking times to match the time zone of your destination. This might mean going to bed and waking up an hour earlier each day if you’re traveling east, or an hour later if you’re heading west.

This pre-trip adjustment can help your body begin to sync with the new time zone before you even arrive, making the transition smoother and helping you feel more alert upon landing.

2. Stay Hydrated

Drinking plenty of water is crucial when you’re flying. The dry air in planes can lead to dehydration, which only makes the symptoms of jet lag worse. Make sure you drink water before, during, and after your flight to keep your body hydrated. Avoiding dehydration helps maintain your energy levels and aids in a quicker recovery from jet lag.

3. Avoid Alcohol and Caffeine

While it might be tempting to have a coffee or an alcoholic drink during your flight, both caffeine and alcohol can dehydrate your body and interfere with your sleep cycles. Sticking to water or juice can prevent dehydration and help you get better quality sleep once you reach your destination.

4. Take Short Naps

If you need to nap after arriving, keep it brief. Limit your naps to 20-30 minutes to prevent them from disrupting your sleep at night. Short naps can help refresh you enough to engage with your new surroundings without setting back your adjustment to the local time zone.

5. Expose Yourself to Natural Light

One of the most effective ways to reset your internal clock is to get exposure to natural light. Spend time outdoors during the daylight hours in your new locale. This exposure helps shift your internal rhythm, making it easier to adapt to the local schedule.

6. Eat Light and Healthy Meals

Opt for light and healthy meals that are easy on your stomach. Eating heavy or rich foods, especially close to bedtime, can disrupt your sleep and make jet lag symptoms worse. Light meals can also help keep your energy levels balanced.

7. Use Sleep Aids Sparingly

If adjusting to a new time zone is particularly challenging, you might consider using a natural sleep aid like melatonin. However, it’s important to consult with a healthcare professional before taking any sleep aids. Use them sparingly to avoid dependence and to help your body adjust naturally.

8. Stay Active

Light exercise can help boost your mood and energy levels. Activities like walking, stretching, or gentle yoga can also help reduce the stress of travel and improve your overall well-being, making it easier to adjust to the new time zone.

9. Follow a Bedtime Routine

Establishing a calming bedtime routine can signal to your body that it’s time to wind down and go to sleep. This might include reading a book, listening to soothing music, or taking a few deep breaths. A consistent routine each night can aid in quicker adaptation to the local night-time schedule.

10. Avoid Screens Before Bed

The blue light emitted by screens on your phone, tablet, or laptop can interfere with your ability to fall asleep. Try to avoid these devices for at least an hour before bed to help ensure a good night’s sleep.

11. Use Earplugs and Eye Masks

Noisy environments and light can disrupt sleep. Using earplugs and eye masks can help create a more ideal sleeping environment by blocking out unwanted noise and light, facilitating better rest.

12. Take a Warm Bath or Shower

A warm bath or shower before bed can be incredibly relaxing and can help prepare your body for sleep. It’s a simple, effective way to relax your muscles and calm your mind.

13. Set Your Watch to Local Time

As soon as you board your plane, set your watch or phone clock to the destination’s time zone. This mental trick can help you psychologically adjust to the new time frame faster.

14. Stay Consistent

Once you arrive, try to stick to a consistent schedule of sleeping and waking. This consistency helps reinforce your body’s new rhythm and reduces the duration of jet lag.

15. Avoid Sleeping In

Sleeping in can be tempting if you’re feeling wiped out, but getting up and starting your day can help you adjust more quickly. Try to get up at a normal morning hour in the new time zone, even if you’re tired.

16. Consider Stopovers

If you have a long journey across many time zones, planning a stopover can break up the trip and provide an opportunity to start adjusting to the time change gradually. This can make the overall adjustment less severe once you reach your final destination.

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