Jet lag happens when your circadian rhythm, or inner clock, doesn’t line up with the time in your external world. There can be many uncomfortable side effects to jet lag, but the most irritating one for many is difficulty falling asleep. Jet lag can be an absolute devil. I went to college in a time zone only 3 hours ahead of my home time, yet it always felt dramatically life-altering every time I traveled to and from school.
If you are traveling intercontinental, the time change in your experience, if any, will likely be mild. If you are traveling across an ocean or a few countries over, however, you may encounter a decent interruption to your internal clock. Although jet lag may not be entirley avoidable, you can definitely eliviate some of its side effects. Make the most of your trip by preparing while you’re still at home.
How to Avoid Jet Lag
1. Start adjusting your sleep schedule.
Use the timeshifter app to help guide your sleep and wake-up times to those of your destination. Changing your routine by just a few hours at home can pay off big time when you’re on your trip.
2. Use small doses of melatonin.
Melatonin is naturally produced in our brain by “night-time” triggers. Taking melatonin supplements helps cue your brain that it’s time to go to sleep. Using as little as 5 mg of melatonin can help adjust your circadian rhythm to the schedule you’re working on getting on. You can experiment with it at home, but I definitely recommend bringing it on your trip. Remove technology from your life at least an hour before bed so it doesn’t interfere with your changing brain signals and cues.
3. Start your day off strong.
Get some sunlight in your day right away and get moving early while you’re still at home. Go for a morning walk or get your workout done in the morning. Your travel days are likely to get straight into the action, so adjusting your home life to the hustle will help you stay energized in your new location.
4. Book the right flight.
Schedule a flight that arrives either at breakfast or dinner time. These are the two best flights for expediting the adjustment of your internal time to that of your destination.
The first strategy is to take a red-eye that arrives in the morning and get as much sleep as you can on the plane, with the help of some melatonin. When you arrive at your destination, it will be the start of a new day! Treat it as such. You may feel off or extra tired, so drink as much coffee as you need in the early part of the day. Do your best to make it to the evening. Eat dinner at the proper local time and go to bed early that night with some melatonin.
The second strategy is to arrive at your destination around dinner time. When you get to your accommodation, take a shower and wind down with a book and take enough melatonin to get through the night. Set your alarm for 7 am the next morning or an early time that works for you. Try your best to sleep through the night and use caffeine to your advantage in the morning.
Hopefully, these tips will help you avoid jet lag on your next adventure! Check out my other travel tips to help prepare you for your trip. Send this post to someone who is going on a trip soon and could definitely benefit from these tips.
