5 ways to avoid jet lag

If you’ve ever taken a long-haul flight, you are no doubt familiar with what inevitably comes after crossing a few time zones.

You stumble off the plane, eyes burning, limbs heavy. The airport lights feel too bright, the time on your watch makes no sense, and your body insists it’s either breakfast or bedtime. This is jet lag, the bodily response to sudden changes in your sleep cycle. Common symptoms are fatigue and insomnia, and it can even cause headaches and gastrointestinal upset.

“While it feels like you’re out of sync, jet lag is actually a natural response to switching time zones,” says Adrian Leach, CEO of travel risk management specialists World Travel Protection, part of Zurich Cover-More. “Our bodies run on internal schedules and cycles, tied to times, daylight and sleeping patterns. When these all change suddenly, it’s no wonder our internal systems take time to catch up.”

But natural or not, whether we’re heading for a crucial business meeting or a much-needed vacation, jet lag is never a welcome travel companion. So how can we fight it? Here are five quick and easy tips backed by scientists and seasoned travelers alike.

1. Get on local time before you arrive

Start adjusting your body clock a few days before you go. “A rule of thumb is, if you’re flying east, you want to advance your body clock. If you’re flying west, you’re trying to delay it a bit,” Leach says.

If you’re traveling from west to east, tuck in for bed one or two hours earlier. If you’re traveling east to west, you can watch an extra hour or two of Netflix before you turn in for the night. These small changes will lessen the shock to your natural rhythms after you arrive.

Other tips seasoned travelers have shared include shifting mealtimes a few days before to match your future destination’s time and changing your watch to your destination time zone at the airport. That way, you begin to think in local time long before you land.

2. Stay hydrated

Water can’t cure jet lag, but dehydration can certainly make it worse. And flying is a notoriously dehydrating activity, thanks in part to dry cabin air. Take a refillable water bottle with you on your flight and never turn down water offered by the airline.

3. Skip the midflight wine

A nip of something stronger than soda at 35,000 feet might feel like a good idea, but it will slow down your recovery. Alcohol dehydrates and disrupts your sleep quality, both of which will throw your body even more out of sync.

Stick to water or electrolyte drinks while flying, especially on long hauls. (You can celebrate with a drink and dinner when you land!)

4. Let the light in – or keep it out

It’s simple, but powerful: Exposing yourself to light can help reset your circadian rhythms – but only at the right time. 

If you’re flying east, get some morning light at your destination to help your body wake up, and try to limit your time in front of bright screens in the evening. If you’re flying west, try and block out early morning light by wearing sunglasses when you land, and expose yourself to light more in the evening.

5. Build in a recovery day

Ultimately, however, the best cure for jet lag? Time. “No matter what tricks you use, it’ll take time to fully adapt to a very different time zone,” advises Leach. “While preparation can take the edge off, the best way to manage jet lag is to build a day or two into your schedule to help you adjust.”

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