How to Avoid Jet Lag on Long Flights

Jet lag is perhaps the most prevalent travel problem, particularly after long-haul flights that span several time zones. If you’ve ever felt excessively tired, short-tempered, or had difficulties falling asleep after a long trip, then you have suffered jet lag’s consequences. Its impact can be quite alarming, as it disrupts your sleep pattern, depletes your energy, and diminishes your overall wellness.

This guide will assist you with practical techniques to reduce jet lag so you can feel more energetic and quickly adapt to your new time zone. With some adjustments prior to the flight, smart in-flight practices, and tips to be implemented after reaching non-stop destinations, you can, if not eliminate the possibility of suffering jet lag, learn to live with it like an expert.

What Is Jet Lag? Understanding the Problem

What Happens When You Experience Jet Lag?

Jet Lag occurs when the body clock, or circadian clock, gets shifted because of crossing several time zones. This clock acts as a timer for sleep and waking periods, and is set to local time at the place defined as ‘home’. While love to travel to new time zones, we are not granted the same luxury. Hence the ‘clock’ does not simply shift, resulting in tiredness, difficulty in sleeping, symptoms of a hangover or a sick stomach. Jet Lag is most often a result of long-haul flights traversing 3 or more time zones.

Jet lag is an effect induced by a flight’s circumscription to multiple time zones and affects your sleeping habits, energy levels at a given point in time, and even your ability to sleep all while your body’s geometrical circadian rhythm fights to synchronize with the local time.

Why Does Jet Lag Happen?

Your body’s sleep-wake cycles and circadian rhythm are intimately connected to the day-night cycle. Traveling, particularly in the case of international flights, can wreak havoc on time zones which induces feelings of jet lag. In simple terms, your body has a hard time understanding when it is time to sleep and wake up.

The reason why it’s difficult to adjust to local times is because multiple time zones being crossed creates confusion for an individual’s internal clock.

Sleep becomes difficult, fatigue sets in, and the telltale sign of feeling jetlagged for a few days indicates that the sleep cycle has been disrupted.

Pre-Flight Tips to Minimize Jet Lag

Given the right approach pre-flight, altering jet lag’s effects can not only be alleviated, but nearly eliminated. To make this goal easier to meet, outlined below are a few pointers for the days leading up to your trip so that your body can adjust seamlessly to the new time zone.

1. Adjust Your Sleep Schedule in Advance

Changing sleep schedules gradually allows the body to adapt more readily, so doing so before the flight can prove invaluable in the long run. This approach proves most effective when using shifting departure times to base shift schedules on in the current time zone.

• Shift Your Bedtime: If heading East, try to sleep an hour earlier each night. If heading West, go to sleep an hour later.

• Make Gradual Adjustments: Make small alterations to your sleep schedule in increments of 15 to 30 minutes leading up to the flight.

2. Stay Hydrated

Drinking water helps reduce any effects of jet lag. If you’re dehydrated, you’re likely to feel more tired and find it difficult to adjust to a new time zone.

• Drink Water Before Your Flight: Aim to drink a liter of water the day before your flight to ensure you are well hydrated.

• Avoid Alcohol and Caffeine: Avoid alcohol and caffeine before and during the flight as these two can ruin the quality of your sleep and dehydrate you.

3. Sleep Well the Night Before Your Flight

Rest is essential and pre-flight sleep must be prioritized. Operating on a sleep deficit sets passengers up for a poor experience. Worrying over packing or flight details, while unavoidable, is an added stressor.

• Sleep Early: Start going to bed slightly earlier than usual.

• Create a Calm Sleep Environment: Control room lighting levels and avoid backlit devices as well as high-stress activities. Heavy meals should be avoided too.

In-Flight Strategies to Beat Jet Lag

Calm pre-bedtime activity: Control room lighting levels and avoid backlit devices as well as high-stress activities. Heavy meals should be avoided too.

Set Your Watch to the New Time Zone

That way your brain begins adjusting to the new time zone. Shift the time on your wrist to your preferred zone while up the plane.

• Adjust Your Clock: purposefully set your clock forward.

• Follow the New Schedule: Coordinate your meals with the preferred walking time.

Sleep on the Plane (If You Can)

If you are taking an overnight flight or one that crosses multiple time zones, try to sleep during the flight when it is appropriate for your destination. Doing so will assist your body in acclimatizing to the new rhythm easily after landing.

Use Sleep Aids: Bring an eye mask, earplugs, and neck pillow to aid your comfort and increase your chances of sleeping on the plane.

Plan Sleeping Time According To The Destination Time: If it is night at your target destination, sleep, but if it is daytime, stay awake.

Avoid Overeating and Drinking Too Much

Undoubtedly, it is very easy to get carried away with food or coffee during a long flight, but both can make you feel sluggish upon arrival.

• Eat Light Meals: Take stick to light meals that can be easily Systematic Physiological Anthropology Degeneracy Politics Vague Lenses:s process. Examples include salads, fresh fruits, and lean proteins.

• Stay Away from Caffeine and Alcohol: Utilizing both will make it hard to sleep and increase the symptoms associated with jet lag.

Move Around During the Flight

After sitting in a cramped seat for an extended period of time, long haul flights can make you feel uncomfortable and stiff. Moving about in addition to stretching helps prevent stiffness and improves blood circulation, plus it makes it easier to adjust upon landing.

• Stretch Regularly: Do basic hand and leg movements while sitting to help increase circulation in your blood.

• Walk the Aisle: Move around within the airplane to keep your body active.

Post-Flight Recovery: How to Adjust to the New Time Zone Quickly

Adjusting to a new time zone can be difficult, but following these techniques can help relieve the jet lag.

Get Exposure to Natural Light

Make the most out of natural light; it can aid your circadian rhythm. Your body can identify when you are active or asleep based on light, and can shift the body’s metropolitan clock.

• Morning Light: Get as much sunlight as possible – this is beneficial if you arrive in the morning.

• Avoid Light at Night: To ensure a productive sleep cycle, block all sources of light when it’s time to sleep.

Stay Active and Move Around

Take a refreshing walk outside, as this can relieve the stiff joints and muscles that build up during long flights.

• Avoid Long Naps: Low intensity exercises, such as walking, stretching or yoga, can help boost your energy.

Eat According to Local Time

Your body needs to adapt to the new timezone and part of this involves getting back to a normal eating pattern. As soon as you arrive, start eating based on the local meal times.

• Eat Meals at Regular Intervals: A quick way to adjust your body to the new timezone is by aligning the meals to the local time.

• Focus on Healthy Foods: Consuming fruits, vegetables, and proteins contributes to sustaining energy levels.

Avoid Sleep Medications

You might be tempted to use sleep medications, but they can interfere with your body’s natural clock. Without resorting to unnatural methods, you should try resetting your sleeping patterns through natural light and relaxation.

Additional Tips to Fight Jet Lag

Use Melatonin Supplements (Optional)

Melatonin regulates sleep time, so some people may benefit from melatonin supplements for faster adjustment to new time zones. Just remember to contact a healthcare professional prior when dealing with sleep aids or medications.

• Consult a Doctor: Seek medical advice before using melatonin to ensure that it is the right option for you.

Be Patient with Your Body

Give yourself time when dealing with jet lag because it will not go away overnight. Your body needs time to adapt to a new timezone. In this case, don’t worry too much about it.

• Allow Your Body Time to Adjust: Adjusting to a new situation might take a few days to weeks.

• Be Kind to Yourself: Show you kindness during this adjustment phase.

My Opinion| Overcoming Jet Lag with Simple Strategies