How to manage and cope with Jet Lag

Now that Covid-19 restrictions have eased, life has somewhat return back to normal and this includes long-distance travel. Regardless of how exciting travelling may be, one physical burden that many of us may experience with long-haul flights is jet lag. 

Jet lag is a common but short-lived sleep problem that can affect anyone after travelling across more than two time zones. The more time zones you cover, the more severe your jet lag will likely be. It can throw off your sleep and cause other bothersome symptoms that persist for days or even weeks after a flight. Whether you’re traveling for business or pleasure, jet lag can negatively impact your trip. It works by disrupting our body’s circadian rhythm, our natural internal clock. Symptoms may include a feeling of general sluggishness; sleep issues like insomnia, early waking, excessive fatigue; difficulty focusing; headache, anxiety and gastrointestinal issues such as indigestion and constipation.

Generally, the further you’ve traveled and the more time zones you’ve crossed, the more you may be affected by jet lag. All that said, you don’t have to worry about losing out on your well-deserved vacation time. In this post, I will cover some tips and steps you can take to help cope with jet lag and help your body adjust so you can enjoy a more restful holiday.

"The aim of all measures to beat jet lag is to synchronise your body clock to the time around you as quickly as possible."

1. Plan ahead and adjust 

When traveling long distance, it's important to plan carefully so don't wait until the last minute to pack your suitcase and check if your passport is valid because then you will very likely panic and feel stressed which can lead to a poor night's sleep before you leave. I personally have been doing this for years and that is to have a checklist of all the items I am going to need before going away and start ticking things off around a week or two before my departure date. I found that this has helped me to achieve more restful sleep in the run up to my holiday, making my body less susceptible to the effects of jet lag.

2. Prepare for the new time zone

My one word of advice is to prepare. If you are really prone to having jet lag, you might want to consider adjusting your bedtime gradually before you leave. If you are going to a destination in a time zone that is behind GMT, start going to bed a little later in the evening; if you are going to a time zone ahead of GMT, try going to bed earlier each night. This will bring your body clock closer to the time zone to which you are traveling to and will make it easier to adjust when you arrive. You can even start adjusting your mealtimes towards your destination, as the time you eat can also impact your circadian rhythm.

Once you have landed at your destination, fully switch over and adjust your clocks, bedtimes, and mealtimes to the new time zone.  Try not to compare what time it is at “home” versus where you are now, as tempting as it may be. Don't get too caught up with the numbers, the key thing is to get closer, that's all! 

3. Take advantage of the light. 

One major factor impacting jet lag is sunlight. Both the presence and lack of light influences our body's internal clock (circadian rhythm), other contributing factors include the pressurization in planes, hydration level, age and the direction you're travelling. Heading east is harder to adjust, since you lose time.

If you are trying to stay up to adjust to a new time zone, make sure to get some evening light to encourage your body to stay awake. Regardless of where you have travelled to,

make sure to get some morning sunlight when you wake up in your destination to encourage your circadian rhythm to start adjusting. If you happen to be on a work trip and have to stay up late on a computer or phone, try using blue-light blocking glasses to avoid sleep-disrupting blue light.

4. Turn down the room temperature. 

Your body naturally cools down to prepare for sleep. Turning down the thermostat in the bedroom can help jumpstart that process. Another sleep-promoting hack is to take a hot bath or shower before bedtime to encourage your body to wind down.

5. Consider taking melatonin supplements. 

Research shows that melatonin can help treat jet lag. In an ideal situation, you want to avoid sleeping pills; but if you are suffering from jet lag, then you can consider taking a small amount of melatonin (1 or 2 mg), the sleep-inducing hormone. Be sure to choose a high-quality, pharmaceutical-grade supplement as studies suggest dosage can vary by brand. I would advise that you speak with your healthcare provider and seek medical advice prior to taking the supplement. 

6. Get moving. 

Exercise can help us stay attuned to the pattern of light and darkness in our environment, thereby making adjustments to time zones easier. Moreover, exercise can reduce stress and improve our ability to fall asleep. Fit in a walk, jog, or yoga session to help you adjust to your new environment.


7. Nap, if needed. 

If you took a redeye flight, any sleep you got was probably fitful and restless. Feel free to nap that afternoon when you arrive to your destination but keep it less than 60 minutes in duration. If you are struggling to fall asleep, find some calm breathing exercises and meditations to help you doze off more easily. Then, take a walk to soak up some natural light in the afternoon — also a great way to explore your new surroundings!

In addition to all of the above tips, it's also really important to be relaxed when travelling because ideally you want your journey to be as stress-free and comfortable as possible so that you don't arrive at your destination feeling tired and anxious. Besides getting a good night sleep before flying, you should also be mindful of the following when travelling: 

• Wear comfortable clothing that you can easily move around in. I personally love a baggy sweatshirt and joggers.

• Pack a head pillow, sleep mask and some earplugs if you are intending to sleep during the journey as this can aid in deeper sleep.

• Take some eye drops and moisturizer so that you can refresh yourself throughout the flight and for when you wake up.

• Drink plenty of water and avoid alcohol during the flight. I also like to bring with me some mints or sugar-free candies to keep the throat moist. 

Most importantly, don’t overthink sleep. Not getting enough sleep will just make you tired but worrying about sleep will make you tired, stressed and irritated. As humans, we are designed to cope with less sleep every now and then so instead of overthinking it, just accept that your sleep may not be the best whilst you are away from home. As an adult, it is very common not to sleep well when in a new place but don’t let it spoil your holiday. Instead, get out of bed, do something you enjoy, and your sleep will correct itself once you're home. 

I hope you have found this post useful; I'm interested to know if you suffer from jet lag so let me know in the comments! Remember there is no magic bullet and that it's impossible to avoid jet lag completely because we are only human after all. Try to follow the above steps and hopefully they will help to keep any disruption to a minimum so that you will be able to enjoy your holiday as soon as you arrive at your destination. 

Stay happy and healthy, safe travels and sleep well! 

With love,

*Medical Disclaimer: The following content should not be used as medical advice or as a recommendation for any specific supplement or medication. It is important to consult your health care provider prior to starting a new medication or altering your current dosage.