Beat Jet Lag for Good with 16 Surprisingly Simple Hacks
Have you ever felt like a groggy sloth after a long flight, struggling to enjoy your trip? We’ll uncover some surprisingly simple hacks that can help you outsmart jet lag.
With easy-to-follow tips that really work, you’re about to learn how to bounce back faster and make the most of your travels!
1. Gradually Adjust Your Sleep
Start tweaking your sleep schedule a few days before you head out. You can nudge your bedtime 15 minutes earlier or later (depending on your direction of travel) each night.
This small change can make a big difference! Before you know it, your body clock will inch closer to the new time zone, and you’ll be ready to enjoy your adventure with less grogginess.
2. Stay Hydrated During the Flight
Clever sipping is your secret weapon against jet lag. Start hydrating before you even buckle up can make a world of difference. Also, avoid the temptation of too much coffee or alcohol!
3. Use Strategic Naps if Necessary
When you’re zipping across time zones, a quick nap can be your secret sidekick against jet lag. If you’re nodding off during the day, instead of fighting it, treat yourself to a short snooze. Keep it around 20 to 30 minutes; this way, you avoid the grogginess from a deep sleep.
For an extra punch, plan these power naps when you would’ve been snoozing in your new time zone. Remember, timing is everything, so set that alarm and enjoy a mini recharge!
4. Seek Out Natural Sunlight Upon Arrival
When you land in a new place, give your body a sunny hello! Soaking up some natural sunlight can really kick your inner clock into gear. This helps you adjust to the local time faster and sends a clear signal: it’s daytime.
5. Exercise Regularly to Reset Your Body Clock
Lace up your sneakers and exercise to shift your body clock back in order. Tap into the magic of a morning jog or an afternoon cycle session. Sweating it out at certain times of the day can be a game-changer.
Research shows hitting the gym at 7 AM or between 1 and 4 PM can turn back time on bedtime blues. And if evenings are your jam, avoid working out too close to bedtime.
6. Consider Melatonin
Want to say goodbye to jet lag? Pop a melatonin supplement when you’re shifting through time zones. Studies show it can help your body sync up to new time patterns faster.
Just make sure you grab the right dose of melatonin to help you doze off on schedule. But remember, it’s not a permanent fix. Use melatonin to adjust, then let your body’s natural rhythm take over.
7. Avoid Alcohol & Caffeine
Chugging coffee and sipping on wine might seem like a good idea to pass the flight time, but your body won’t be too happy once you land. Those drinks can mess with your sleep and amplify jet lag. Instead, go for water or herbal tea to stay hydrated.
8. Set Your Watch to the New Time Zone
As you find your seat on the plane, make a quick move: reset your watch to your destination’s time zone. Experts suggest that adjusting your routine right away helps you embrace your new schedule faster.
9. Eat Meals at the Local Time
Waving goodbye to jet lag can be as simple as syncing your meal times with your destination. Get into the groove of your new time zone by eating breakfast, lunch, and dinner when the locals do.
This approach is supported by studies, which found that the timing of your first meal plays a crucial role in adjusting to a new time zone.
10. Break Up Your Trip With a Stopover
If you’ve been zipping across time zones, slowing down during layovers can be a game-changer for beating jet lag. Opting to stay overnight at a hotel allows your body to unwind and adapt more smoothly to new time zones.
When your itinerary includes a long trip, booking a room during your layover gives you a comfy bed and a chance to recharge. By the time you board your next flight, you’ll feel more rested and alert.
11. Use Earplugs & an Eye Mask
Getting zzz’s on a plane or in a new time zone can be tricky, but your trusty earplugs and eye mask combo are here to save the night! Earplugs drown out clattering trollies and chatty passengers.
Eye masks, on the other hand, tell that pesky light to buzz off, helping your brain know it’s snooze time.
12. Try Fasting Before & During Travel
Ever thought of fasting to beat jet lag? It’s not as tough as it sounds! Sipping on water while you’re up in the sky can actually help reset your internal clock. The trick is to avoid food for about 16 hours before you land.
Once you touch down, enjoy a protein-rich breakfast to get your body in tune with the new timezone.
13. Try Breathing Exercises to Relax
Feeling a bit off after that long flight? Your new best friend could be a simple breathing exercise. When you’re battling jet lag, every little bit counts, and breathing the right way can do wonders!
No fuss, just some good old deep breaths can help calm your mind and get your sleep cycle back on track. Inhale slowly, fill your lungs, hold for a moment, and then exhale gently. A quiet moment with your breath might just be the reset button you need!
14. Limit Screen Time Before Bed
Cut back on screens before bedtime. Your phone’s glow can trick your brain into thinking it’s daytime, making z’s harder to catch. Sleep doctors say that screen light throws a wrench in your sleep hormone, melatonin.
15. Use a Jet Lag App
Feeling zapped after zipping across time zones? You can bounce back faster with a nifty jet lag app. These apps give you tips tailored just for you. They look at your travel plans and tell you the best times to catch some Z’s or soak in sunlight.
16. Stay Mentally Active
When you’re wide-eyed in a new time zone, your brain might feel like it’s in snooze mode. Solving puzzles, playing games, or even planning your next day’s adventure can kick your alertness into high gear.
Your brain loves a good challenge, so chat with new friends, or explore a museum. When you’re mentally active, your body catches on!
