Tips to Overcome Jet Lag

Jet lag, or time zone shift, is an inevitable companion of long-haul travel, especially on flights crossing more than three time zones. This physiological discomfort, caused by a disruption of the body’s circadian rhythm, can overshadow the first few days of a long-awaited vacation or business trip. Fatigue, insomnia, headaches, and digestive issues are all symptoms that can, fortunately, be minimized. Incorporating well-thought-out strategies into your trip plan, starting from the moment you book your tickets, is critically important for quickly overcoming jet lag and starting your adventure full of energy.

Strategies Before and During the Flight

Effective combat against jet lag begins long before landing. A few simple steps can prepare your body for the new time zone.

Gradual Adjustment

A few days before departure, start slowly shifting your sleep schedule. If you are flying east (losing hours), go to bed and wake up an hour earlier daily. If flying west (gaining hours), shift the schedule in the opposite direction. This allows your body to adapt gently.

Hydration and Nutrition

Dehydration, caused by the dry air in the aircraft cabin, exacerbates jet lag symptoms. Drink plenty of water before, during, and after the flight. Avoid caffeine and alcohol, as they disrupt sleep and dehydrate the body. During the flight, try to stick to light meals. Some experts advise a “dietary” approach, involving conscious fasting before the flight to reset the digestive circadian clock.

Setting the New Time

Immediately after boarding the plane, set your watch to your destination’s time. This will psychologically and physiologically prepare you for the new schedule. Use a sleep mask and earplugs to create resting conditions as close as possible to nighttime in the target time zone.

Adaptation After Landing

The first 24 hours in the new country are the most crucial for rapid recovery.

Using Light as Medicine

Light is the most powerful regulator of the circadian rhythm.

• Flying East (e.g., Europe to Asia): You need to push your clock forward. Try to avoid bright light in the morning (wear dark glasses) and expose yourself to bright light in the late afternoon and evening.
• Flying West (e.g., Europe to America): You need to delay your clock. Get as much bright light as possible first thing in the morning to start your day, and minimize light in the evening.

Physical Activity and Sleep

Once you arrive, try to stay awake until the local bedtime. Even a short but energetic walk in the fresh air and sunlight will help you adapt faster. Avoid the temptation to take a long nap in the middle of the day; a short 20-minute “power nap” can be helpful, but prolonged sleep will only reinforce the old time zone.

Melatonin can be used as a temporary aid to help establish a new sleep pattern, but its should be taken cautiously and for no more than 3-4 days, strictly according to the new time zone’s bedtime. By following these practical tips, you can quickly overcome jet lag and get the most out of your emotional and authentic travels.