How To Manage Jet Lag

By now, most of us probably know what jet lag is and how frustrating it can be to deal with. However, if you are unaware of the terminology, jet lag occurs when you travel quickly across multiple time zones, and your natural circadian rhythm (internal body clock) falls out of sync. Typically, this happens because travelling disrupts how your body controls its internal clock due to factors such as daylight, temperature and hormones. Luckily though, it usually doesn’t take too long for your body to adapt to its new environment, but if you feel that you need to adjust to a new schedule quicker, there are a few ways to manage jet lag symptoms.

Four Ways To Manage Jet Lag

Adapt To The New Time Zone

This is absolutely easier said than done. However, when you arrive at your destination, try to forget your old time zone as quickly as possible. I have found this as one of the quickest ways to adapt to new environments, and it does help that we all use devices that automatically update their clocks in accordance with where we are in the world – so focus on your phone clock as a way to stay awake until its the ‘right’ time to sleep. 

Control Your Sleep Schedule

Ensuring you sleep during the destination’s night-time or on the plane if you are airborne is the easiest way to reduce jet lag. Sometimes this might require you to force yourself to sleep even if you’re not tired or stay awake with a cup of coffee, but gaining this control makes it easier to reset your body clock. 

Falling asleep during the daytime in your new destination makes it more difficult to get over jetlag.  

Things that can help you sleep:

• Noise-cancelling headphones 
• Music or white noise 
• Eye masks
• Comfortable pillows 

Things that can help you stay awake:

• Caffeinated drinks and food with healthy carbs
• Light exercise 

Expose Yourself To Light

Many people may not know that light exposure is one of the best ways to manage jet lag symptoms because circadian rhythms are light-sensitive. Staying outdoors and in natural light or indoors with the lights on will reduce the release of melatonin hormones that make you sleepy.

Drink Plenty Of Water

Water feels like a cure for everything and does not fall short of helping people deal with jetlag. Long-distance travel causes dehydration, which causes fatigue, and therefore hydration can manage symptoms of exhaustion and drowsiness. 

Every traveller must remember that many variables affect jetlag:

• Whether you’re going east or west, eastward travel increases the likelihood of jetlag.
• The number of time zones crossed
• Total travel time, including stopovers
• Your normal sleep schedules

Thus, there is no actual ‘cure’. 

However, this does not mean that you can’t try some of these tips to make yourself feel more comfortable after a long-haul flight.