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Vegan, Vegetarian, Ketogenic, Raw food or Mediterranean diet… according to your needs. You don’t have to stick to any of these diets, but it is important that you avoid heavy meals which tend to stress the digestive system and burden your exhausted body even more. However, when you cross more than 5 time zones, then the typical jet lag occurs.
We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners. Trip itinerary and individual factors can affect the severity and duration of jet lag.
What is jet lag?
Drinking alcohol on a long flight dehydrates you and will make you feel more tired. If you drink too much you will also end up with a hangover and that is never a good thing. Both of these will help you feel less fatigued and be better able to beat jet lag. In other words, going to Australia travel west via the US or Canada and then on the way back continue traveling west and fly home via Asia. That way you will circumnavigate the earth of course, which is pretty cool anyway. You might need a few more tips on sleeping well in a hotel.
If your habits change, the rhythm gets out of phase. When the Circadian Rhythm is interrupted, jet lag side effects start kicking in. Hi Deb n Dave, I try to force myself to stay awake longer and try to adjust to new cycle soon. Walking in the sun helps, so does eating peanuts I’m told. Peanuts delay metabolism, making your digestion system more receptive to meals at odd hours. The exercised hamsters overcame jet lag in 1.6 days while the sleepers took 5.4 days, over 3X faster!
Overcome jet lag by keeping active
Sleep aids may help you get more rest during nighttime hours when you’re still adjusting to your new location. You may also consider taking these aids during air travel. I’ve done this the two times I’ve travelled from Canada across the pond and while the first day when I landed was a bit rough, by the next morning I was right as rain. When we were new travelers, we jumped at the chance to have a glass of wine on a flight, but we paid for it later. The effects of alcohol are greater at altitude and a person becomes dehydrated quickly when flying. Staying properly hydrated is probably one of the easiest things you can do on the flight to help you reduce the effects of jet lag on the ground.
No, we’re not hamsters, but research further connects exercise and circadian rhythm. This is supposed to “take the edge off” things, but all it does is keep your circadian rhythm hewed to your home time zone and ruin your ability to adapt to the new one. Setting your watch and clock to the new time zone before you actually get there helps you get in the “mood” or mindset of the new location.
Choose your arrival time
Melatonin is a hormone your body makes naturally to promote sleep. It’s also available as a supplement in various strengths. Your provider can help you understand the pros and cons of taking an over-the-counter melatonin supplement for jet lag, including how it may affect you. Keep sipping water throughout your flight and after you arrive to ensure you stay hydrated. Try out some of these strategies on how to get over jet lag on your next trip abroad and see what works for you. When your circadian rhythm is disrupted by jet lag, the timing of melatonin production can be thrown off.
It’s a temporary sleep disorder where your body’s internal clock isn’t in sync with the time cues in your destination—daylight, dark of night, mealtimes. If possible it is better to select a flight that arrives in the afternoon or early evening. That way you only have a few hours before bed time in your new time zone.
Stay in Your New Time Zone
If you are traveling east it is best to expose yourself to morning light to advance your body clock. If you are traveling west, try and get out in the evening light to delay your body clock. Sometimes, you can set yourself up for success in your new time zone by sleeping on the plane there.
Traveling disrupts the measures your body uses to manage its internal clock, such as daylight, your temperature, and your hormones. Keep in mind that sleeping pills come with a variety of potential side effects, such as sleepwalking, confusion, amnesia, morning drowsiness, nausea, and vomiting. Get sunlight in the morning if you flew east, or afternoon if you flew west. Melatonin may help you both fall asleep and stay asleep throughout the night. 4 Get sunlight in the morning if you flew east, or afternoon if you flew west. By the way, this also includes avoiding having those few drinks at the airport bar while waiting for your flight to be called.
Our team of writers, editors, and medical experts rigorously evaluates each article to ensure the information is accurate and exclusively cites reputable sources. Special glasses that provide light to your eyes to help you adjust back to a normal sleep pattern. They sure do look strange, so if anyone asks, tell them you are from future and here to stop Skynet. Hanging out with your friends will help you stay awake and keep your spirits high.
Fresh fruit, vegetables, and as you mentioned, drink a ton of water. Ear plugs have been one of my greatest investments while traveling. But if you do need to take sleep medicine make sure to use something natural like Melatonin. Other types of sleeping pills can have negative effects on your ability to combat jet lag because it is unnaturally forcing you to sleep. This was our secret weapon to learning how to get over jet lag.
The hormone melatonin is naturally made by the body. Melatonin production usually starts at night in the hours before your normal bedtime. Two key functions of melatonin are helping sleep initiation and regulating your circadian rhythm. Even with a well-developed plan, you may still experience symptoms of jet lag.
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