Preventing jet lag starts well before you board your flight. Taking the time and energy to prevent spending your first few days of vacation feeling groggy and tired is well worth the effort.
But before we get into some steps you can take, we want to tell you about a travel app we love (and no, this isn’t a sponsored post). Timeshifter is a slick way to tell you exactly what and when to follow the steps shared below. It’s super easy to use and all you have to do is enter your flight information and it creates a schedule based on your flight times. Your first trip is free, so there’s nothing stopping you from trying it out so you can prevent jet lag. We highly recommend it.
1. Adjust Your Sleep Schedule
- Gradual Shift: Start adjusting your sleep schedule a few days before your trip. If you’re traveling east, go to bed and wake up earlier. If you’re traveling west, do the opposite. If you need help with this, the Timeshifter app linked above will tell you exactly what you need to do.
- Incremental Changes: Make small adjustments of 30-60 minutes each day to make the transition smoother.
2. Stay Hydrated
- Drink Water: Begin hydrating well before your flight, even up to 3 to 4 days. Dehydration can worsen the symptoms of jet lag.
- Avoid Alcohol and Caffeine: I know the idea of drinking on a flight to help you sleep is a common approach people take. However, experts will tell you to avoid this. Alcohol can disrupt your sleep patterns and dehydrate you, meaning you’ll pay the price after you arrive.
3. Get Plenty of Rest
- Sleep Well: Ensure you’re well-rested before your flight. Being sleep-deprived can make jet lag feel worse.
- Nap Wisely: If you need to nap before your flight, keep it short (20-30 minutes) to avoid disrupting your nighttime sleep.
4. Plan Your Meals
- Eat Light: Heavy meals can make you feel sluggish. Opt for lighter, balanced meals before and during your flight.
- Time Your Meals: Try to eat according to the time zone of your destination to help your body adjust. Once again, Timeshifter will help you with this schedule.
5. Use Light Exposure
- Natural Light: Spend time outside in natural light before your flight. Light exposure helps regulate your body’s internal clock. However, try to avoid light if it is night time where you will be traveling.
- Light Therapy: Consider using a light therapy box if you’re traveling across multiple time zones.
6. Exercise
- Stay Active: Regular exercise can help regulate your sleep patterns. Try to get some physical activity in the days leading up to your flight. Also, don’t hesitate to take the time to stand in an empty aisle and do a few squats and walking lunges. No one cares you’re doing this as much as you think.
- Stretching: Gentle stretching or yoga before and during your flight can help you relax and prepare for sleep.
7. Mental Preparation
- Relaxation Techniques: Practice relaxation techniques such as deep breathing, meditation, or mindfulness to reduce stress and improve sleep quality during your flight.
- Stay Positive: A positive mindset can help you cope better with the changes in time zones and sleep patterns.
By taking these steps before your flight, you will reap the benefits of feeling energized, excited and alert as you explore your new destination. It’s well worth it.
