9 Easy Ways to Beat Jet Lag

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As frequent fliers, we have come to realize that there are more than a few things we don’t love about plane travel. Turbulence, delays, over-priced cocktails and recycled air are just a few of the inconveniences that first come to mind. But hands-down, the most evil and horrible of travel annoyances has got to be jet lag.

It doesn’t take a professional globetrotter to tell you that jet lag just plain stinks. Who wants exhaustion, headaches, irritability, diarrhea and constipation anywhere, let alone when you’re halfway across the world?  Luckily, there are a few easy things you can do to beat jet lag once and for all, many of them steps you can take before you even set foot on a plane.

Understanding Jet Lag

Our bodies have a natural, 24-hour biological clock, otherwise known as its circadian rhythm. Crossing time zones disrupts that biological clock, leading to the effects of what we call ‘jet lag’.

How to Beat Jet Lag

1. Get on the Local Time

It might not be easy, but try to adjust to the local time at your destination before you even leave home. If you’re traveling east, head to bed (and subsequently wake up) an hour earlier than you normally would each night for a few days before departure. As soon as you get on the plane, change your watch to the time at your destination—and then start thinking in that time.

2. Adjust Your Light Exposure

Our circadian rhythm is largely influenced by the amount of sunlight we are exposed to. One of the best ways to get your body in groove with a new time zone is to expose yourself to different amounts of natural sunlight. Traveling west? Be sure to soak in some extra sun in the morning. Alternatively, if you are headed east, get outdoors for some afternoon light.

3. Avoid Naps

Quite possibly the most important thing you can do to beat jet lag is to get on a normal sleep cycle. Avoid taking a nap when you arrive. 20 minutes of shuteye is fine, but don’t let it turn into a 3-hour snooze fest. The quicker your body can adapt to a new sleep schedule, the better.

4. Drink Water

I know as well as anyone else how tempting it is to grab a glass of red wine every time the flight attendant walks past—especially if I find myself on a turbulent flight. But don’t be like me; save the alcoholic beverages for your arrival and instead stay well hydrated on water while you’re in the air. Because of the altitude and lack of moisture in the air, you are already more susceptible to dehydration while flying. Drinking plenty of water will help reduce fatigue and keep your immune system in check.

5.  Eat Healthy

What you put into your body directly affects your mood and energy levels. Along with drinking water be sure you are eating enough and—more importantly—eating well. Carry along fruit, granola, and other healthy non-perishables, and try to avoid fast food during layovers. Don’t forget the tip about getting on the local time, too. That means avoiding heavy dinners at 3am just because it’s dinnertime back home.

6. Incorporate Yoga

Yoga is my secret weapon when it comes to jet lag. It takes a bit of confidence and a lot of funny looks, but doing yoga and getting a good stretch along with breathing exercises work wonders for the body. Whether it’s in the airport during a layover or in the back of a crowded long haul flight, a few sun salutations will get blood flow back into those weary legs.

Get the blood flowing with some airport yoga.

7. Choose Your Seats Mindfully

First-class seats are more spacious and conducive for sleeping, but not everyone has the miles or money to spring for a long-haul seat up front. However, be conscious of what seats you choose in economy. We recently found ourselves stuck in the last row of an international flight, and let’s just say being surrounded by crying babies for five hours was all the birth control we’ll ever need. But despite being the place where most young children are, the back of the plane is often bumpier and nosier.

8. Turn Off Technology

It’s tempting to think, ‘just one more movie to put me to sleep’. But staring at a screen of any sort (on a plane or at home) can often be a trigger that keeps you awake. Remember, light helps to regulate your body clock, and when you’re flying, that clock is plenty confused already; you don’t need to make it more difficult with artificial light. Instead, try turning off all technology one hour before you would like to fall asleep.

9. Get Moving

The last thing you probably want to do when you step off of a plane is go to the gym. But some gentle exercise will do both your mood and energy levels good. Try going for a walk in the park, an evening yoga session, or a couple of laps in the hotel pool. After all, you have been stuck in a giant metal tube for the past several hours. Some fresh air will do you good.

In the end, remember that the best way to beat jet lag is to get on your host destination’s time zone as quickly as possible. What other ways do you have to beat jet lag on your travels?