How to Get Over Jetlag
Jetlag can be a nuisance when you’re chasing new adventures, but it doesn’t have to ruin your trip. Whether you’re hopping time zones for business or pleasure, here’s how to get over jetlag quickly and get back to enjoying the journey.
Adjust Your Sleep Schedule Before You Travel
One of the best ways to minimize jetlag is to start adjusting your internal clock before your trip. If you’re traveling east, go to bed an hour earlier each night for a few days. If you’re heading west, stay up a bit later. This gradual shift helps your body acclimate to the new time zone. Use blackout curtains or a sleep mask to simulate nighttime when your new destination’s clock says it’s time to sleep.
Stay Hydrated
Flying dehydrates you, and dehydration makes jetlag worse. Keep a water bottle handy and sip regularly—especially on long-haul flights. Avoid caffeine and alcohol, as they can mess with your sleep and leave you feeling more drained. Hydration is key to keeping your body’s rhythms in check, so make drinking water a priority before, during, and after your flight.
Sync With the Local Time Zone ASAP
When you arrive, resist the urge to nap if it’s daytime at your destination. Instead, get outside and soak up natural light—it’s one of the best ways to reset your internal clock. Try to eat and sleep according to the local time. It might be tough for the first day, but your body will thank you later.
Keep Moving
Exercise can work wonders for fighting jetlag. Even a light workout, like a brisk walk or some yoga stretches, can boost your energy levels and help you adapt. If you’re stuck on a plane for hours, get up and move around whenever you can. Staying active gets your circulation going and prevents that groggy, sluggish feeling.
Use Jetlag-Fighting Tools
Consider using melatonin or other sleep aids to help regulate your sleep cycle. Melatonin can be particularly helpful when traveling to a drastically different time zone. Noise-canceling headphones and a comfy travel pillow can also help you get better rest during flights, making the adjustment smoother once you land.
Embrace the Local Routine
Lastly, dive into the local schedule as soon as you can. Eat breakfast, lunch, and dinner at local times. If you’re traveling for leisure, use your first day to explore gently—walk around the neighborhood or sit at a café to people-watch. By syncing your activities with the local rhythm, you’ll ease your way into the time zone.
Avoid Heavy Meals Before Bed
Eating a large or heavy meal close to bedtime can disrupt your sleep, especially when your body is adjusting to a new time zone. Opt for lighter meals in the evening and focus on foods that are easy to digest. This can help improve your sleep quality and make it easier for your body to adapt.
Limit Screen Time Before Sleeping
The blue light emitted by phones, tablets, and laptops can interfere with your ability to fall asleep. Try to reduce screen time at least an hour before bed, and consider using blue-light-blocking glasses if you need to use your devices. Reading a book or listening to relaxing music can be a great alternative.
Take Strategic Naps
If you’re feeling completely wiped out, a short nap (20-30 minutes) can help you recharge without disrupting your night’s sleep. Avoid long naps, as they can throw off your schedule and make it harder to adjust to the local time.
Gradually Shift Mealtimes
Just like your sleep schedule, your eating schedule can influence your body clock. Begin shifting your mealtimes to align with the destination’s time zone a few days before your trip. This can help signal to your body that it’s time to adjust.
Use Essential Oils
Aromatherapy can be a simple yet effective way to relax and combat jetlag. Lavender, chamomile, and peppermint essential oils are known for their calming and energizing properties. Use them in a travel diffuser or apply them sparingly to your pulse points for a little extra support.
