8 Top Tips for Mastering Jet Lag 2024

Published in

The Green Voyage

5 min readJan 30, 2024

Jet lag, a common challenge for long-distance travelers, can turn an exciting journey into a taxing ordeal. Understanding and combating jet lag is crucial for maximizing your travel experience, whether flying for business or pleasure.

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by Katie H. @TheGreenVoyage Travel Is Our World, and the World Is Yours to Travel.

This guide explores practical strategies to mitigate the effects of jet lag, ensuring that you arrive at your destination feeling refreshed and ready to explore.

1. Pre-Flight Preparation

The battle against jet lag begins even before you board the plane. Adjusting your sleep schedule a few days before departure can significantly ease the transition to a new time zone. Gradually shift your bedtime and wake-up time closer to the schedule of your destination. Additionally, staying hydrated and avoiding heavy meals, caffeine, and alcohol in the hours before your flight can help your body better cope with the changes it’s about to undergo.

Insider’s Tip

Use a sleep calculator app to plan your adjusted sleep schedule based on your destination’s time zone.

2. Onboard Strategies

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Your actions during the flight play a pivotal role in minimizing jet lag. Choose flights that allow for more effortless adjustment to the new time zone, such as those that arrive in the evening. Onboard, set your watch to the destination’s time as soon as you board to acclimate yourself mentally. Try to sleep based on the destination’s time, using earplugs, eye masks, and neck pillows to aid sleep. If it’s daytime at your destination, resist the urge to sleep the entire flight. Instead, engage in light activities like reading or watching movies.

Insider’s Tip

Select a seat that suits your sleep strategy — a window seat for leaning against the wall to sleep or an aisle seat if you plan to walk around frequently.

3. Post-Arrival Adjustment

Once you arrive, adapting to the local schedule is crucial. If it’s daytime, try to stay awake and engage in outdoor activities. Sunlight is a powerful tool for resetting your internal clock. If you arrive at night, try to get a full night’s sleep. Avoid the temptation to nap for long periods during the day, as this can prolong the adjustment period.

Insider’s Tip

Use a light therapy app or device if you arrive during a season with limited natural sunlight.

4. Diet and Exercise

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Your diet and physical activity levels can significantly impact how quickly you adjust to a new time zone. Eating light meals at times that correspond with your destination can help reset your internal clock. Engaging in moderate exercise, especially outdoors, can also aid in quicker adjustment by boosting your energy levels and promoting better sleep.

Insider’s Tip

Avoid heavy, rich foods and opt for fruits, vegetables, and lean proteins to keep your energy levels stable.

5. Hydration and Avoiding Alcohol and Caffeine

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Staying hydrated is key in combating jet lag. Dehydration can exacerbate the symptoms of jet lag, so drinking plenty of water before, during, and after your flight is essential. Avoid alcohol and caffeine, as they can disrupt sleep patterns and lead to dehydration.

Insider’s Tip

Carry a refillable water bottle and sip regularly throughout your journey.

6. Short Naps and Relaxation Techniques

If you must nap after arrival, keep it short — no more than 20 to 30 minutes. This can provide a quick energy boost without affecting your ability to sleep at night. Additionally, relaxation techniques such as meditation or deep breathing can help improve the quality of your sleep.

Insider’s Tip

Use a meditation app with guided sessions to help relax and possibly induce sleep.

7. Using Sleep Aids Wisely

While sleep aids can be helpful, they should be used cautiously. Before your trip, consult with a healthcare provider to discuss whether sleep aids are appropriate for you and how to use them effectively.

Insider’s Tip

Consider natural sleep aids like melatonin, which can help regulate sleep cycles, but only after consulting with a healthcare professional.

8. Adjusting to the Return Trip

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Don’t forget to apply these strategies on your return trip. Adjusting back to your home time zone is just as important, especially if you need to return to work or daily routines quickly.

Insider’s Tip

Start adjusting back to your home time zone a day or two before your return flight, especially if you have a significant time difference.

The Bottom Line

Effectively managing jet lag requires a combination of pre-flight preparation, in-flight strategies, and post-arrival adjustments. By understanding your body’s needs and planning accordingly, you can minimize the impact of jet lag and enjoy your travels to the fullest. Remember, the key to beating jet lag lies in a proactive approach — plan ahead, stay flexible and listen to your body. Keep a travel journal to note what strategies work best for you. Over time, you’ll develop a personalized approach to managing jet lag, making each trip more enjoyable and productive.