Navigating Jet Lag: Tips for Conquering Time Zone Changes

Jet lag can be a formidable opponent when traveling across multiple time zones, leaving you feeling fatigued and disoriented. Fortunately, there are several strategies to help you conquer jet lag effectively.

1. Gradually Adjust Your Schedule​

Start adjusting your sleep schedule a few days before your trip. Go to bed and wake up an hour earlier or later each day, depending on your destination. Gradually shifting can make the transition to a new time zone smoother.

Traveling East? Consider going to bed about 20 minutes later every day.
Traveling West? Try going to be 20 minutes earlier.

​2. Stay Hydrated During Your Flight

Drink plenty of water during your flight. Airplane cabins can be dehydrating, which can worsen jet lag symptoms. Also try to avoid alcohol and caffeine, which can contribute to dehydration. 

​3. Cut Back on using Sleeping Aids

While some travelers find sleep aids (like melatonin or over-the-counter medications) helpful, these aids can have side effects and may not be suitable for everyone. If you do decide to use sleep aids, use them sparingly and only under the guidance of a healthcare professional.

​4. The Benefits of Natural Light

Light exposure plays a huge part in affecting our circadian rhythms, so be sure to avoid artificial light before you go to sleep. Both your own devices and on-board entertainment screens use blue light that can affect your body rhythms.

​Exposure to natural light can help regulate your body's internal clock. Spend time outdoors during the day, especially in the morning, to signal to your body that it's time to be awake.

5. Incorporating Balanced Meals into Your Diet

Consider opting for a lighter, balanced meal when you first get to your final destination. This may help prevent digestive discomfort and make it easier for your body to adjust to the new time zone.

​6. Strategic Napping

Napping can be a double-edged sword when dealing with jet lag. Short power naps (20-30 minutes) can provide a quick energy boost without interfering with nighttime sleep. However, longer naps can make it harder to adjust to the new time zone.

Following these tips for quality rest and strategies for conquering jet lag can help you enjoy your travels to the fullest while ensuring you stay well-rested and energized throughout your journey. Remember that everyone's body is different, so it may take some trial and error to find the strategies that work best for you. With a little preparation and self-care, you'll be well on your way to mastering quality rest during your travels.

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​​HALLIE GLEAVE
OWNER & TRAVEL ADVISOR

[email protected]
(720) 280-8167