Ever wonder why you frequently have to spend a lot of time adjusting to a different time zone after flying for so long? Are you the traveler who struggles to get rid of jet lag when you’re in a new time zone?
If so, then you are not alone. It is a known concern that travelers working in different time zones suffer from jet lag.
Say Goodbye to Jet lag
In this post, we will cover the best time to fly to avoid jet lag with some of the best travel hacks for flying and tips for international flights and trips abroad. Fasten your seat belts, and let’s discover some jet lag-free tricks to ensure a seamless and hassle-free trip!
1. Plan Your Flight Time Wisely
The first way to minimize jet lag starts before boarding the airplane. You should consider the time difference between the point you will be leaving and arriving at your destination, and choose a flight that you can manage within your body’s time zone.
Select evening flights during the hours typically when you would usually be awake can ease the jet lag symptoms as soon as you arrive at the destination. Research highlights that there are fewer cases of jet lag when landing at a place when its daytime hours.
For example – For westward travel, aim to land in the late afternoon or evening. This gives you time to get settled, have dinner, and go to bed at a reasonable local time, helping to reset your internal clock. If you’re traveling east, book an overnight flight. This allows you to sleep on the plane and arrive at your destination in the morning, more in sync with the local time.
Also – If you’re not in a rush and have more time to kill, leisurely make your way back across timezones with day stops to different cities upon return home.
This strategy aligns your internal clock with local time more effectively, helping you adjust quickly and enjoy your vacation sooner.
2. Adjust Your Sleep Schedule
Make sure your body is ready for the time change by gradually shifting your sleeping and meal schedule the days before your trip. When going to the East, putting yourself to sleep and waking up 30-40 minutes early can help your body get into a new time zone and stay healthy during the transition.
To travel to the West, bring your bedtime and wake-up time forward, extending the time spent resting there. This gradual transition from your old circadian rhythm to your new one may ease the blow to your internal clock and make the symptoms less severe.
3. Stay Hydrated
Long flights can bring about a feeling of dehydration, which can considerably make jet lag worse. Ensure you drink more than normal water, especially before, during, and after your flight.
Make sure that the daily intake of caffeine and alcohol doesn’t exceed the norm’s limits, which can negatively impact the way you are hydrated and the quality of your sleep. Choose water or herbal tea from now on to allow your body to stay hydrated and energized throughout the journey.
Also try hyrdation powder packets to add to your water like Liquid IV for those times you know you’ll be in hot climates all day.
4. Move Around During the Flight
Sitting still for a long time creates stiffness and discomfort you might not have experienced before. Sometimes, you will have difficulties adapting to the new time zone because of this uneasiness. Challenge the effects of sitting for an hour by standing up and moving around the cabin at least once every hour.
Do a few steps, extend your legs, and then perform some simple exercises to maintain blood flow and reduce tension and muscle cramps. Besides addressing a wide range of physical symptoms, it will also enhance circulation and reduce blood clots on long flights.
5. Eat Light and Nutritious Meals
It is tempting to gorge on heavy and greasy food you may have been offered on the flight or at the airport, but it would be wise to choose lighter, nutrient-rich food options instead. Overloading yourself with a huge meal makes it difficult for you to concentrate, and hence, it becomes much harder for you to transition to new environments and stay awake.
Select proteins, fibers, and good fat sources when choosing foods to keep your energy consistent and have your body in sync naturally. Snack on fruits, vegetables, nuts, and whole grains to deliver energy to your body to reduce overexertion and maintain overall health and performance.
6. Practice Relaxation Techniques
Sleeping on airplanes can be hard, so using sleep aids like doing practice for relaxation techniques such as meditation, deep breathing and other relaxation techniques can serve as the tools to calm your nerves and get you ready for sleep. Some airlines offer soft music playlist to help unwind while on the plane.
These techniques come in handy with circumstances when one is trying to settle down with a change of time zone.
7. Create a Comfortable Sleep Environment
Increase your odds of getting a good night’s sleep during the flight by making that sleep atmosphere more comfortable for you. Pack some things such as a small pillow, eye mask, earplugs, and light blanket to create a blackout atmosphere for better sleep.
Modify your seat to a convenient position, recline a bit if feasible, and try to minimize distractions to prepare the surroundings for a comfortable sleep environment. Setting up an environment adjusted to your regular sleep pattern will cause your body to relax so you can fall asleep and keep sleeping during your flight.
8. Limit Exposure to Light Beforehand
The amount of light you are exposed to, which helps control your bodily clock, can be regulated beforehand. This, in turn, suppresses the onset of jet lag symptoms. Once you reach your location, do your best to remain out in the open and get natural sunlight, so your body knows when it’s time to be awake.
However in the evening, instead of using light, go for dark and light-free rooms as they are crucial in reducing melatonin levels and tracking your sleep.
9. Stay Active Upon Arrival
Combat the effects of travel-induced fatigue and jet lag by participating in physical activities and engaging in other travel-related tasks immediately upon arrival at your destination. Resist the temptation of taking a quick nap right away, which can prohibit your body from adjusting itself to a new time zone and can make your jet lag last longer.
In contrast, pick light forms of physical exercise such as walking, sightseeing, and gentle stretching, among other things, as part of coping and regaining your energy levels while simultaneously adapting to the new surroundings. Doing something engaging can help you stay awake until bedtime, making it easier to adjust to the local time zone.
10. Practice Patience and Self-Care.
It might take a while to adjust to your new time zone, so be kind to your self as you recover. Make it a point to relax when you need to, and do not forget to constantly look for the things that help you restore and maintain a good sense of well-being.
With relaxation such as meditation, deep breathing, and simple yoga practice will be helpful to reducing stress and bringing peace of mind too. Try doing activities like yoga classes, stretching, or some type of exercise at the beginning of the trip instead of the end.
Remember to listen to your body’s voice and respond to its needs promptly. Be sensitive and aware of how you feel physically and emotionally during this transition to a new place.
Faster recovery with jet lag
Jet lag doesn’t have to spoil your travel plans, especially when traveling for work. After implementing these ten travel hacks for long flights, you will minimize the intensity of jet lag symptoms and faster recovery. To protect your energy level and reduce lag times, it’s best to follow these travel hacks, i.e., from planning the flight time reasonably to taking care of yourself after landing.
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