Jet lag is one of my worst fears. I’ve spent some time on long flights and came up with these 10 tips to beat jet lag.
To me, starting a trip well-rested is super important. No matter where I go I always want to feel good when I land. It’s not always possible but these tips may help.
1. Plan for jet lag a week before
Jet lag cannot be tamed once it starts. Be prepared. The more you can do in advance, the better you’ll feel later.
I often shift my sleeping pattern a few days before my flight. I also make sure I get plenty of rest the night before and particularly two nights before. In order to sleep better, it’s good to pack in advance and have all the essentials prepared early. Being stressed and exhausted will only make things worse.
2. Stay hydrated
Drink water. Traveling puts a lot of stress on your immune system. The key to staying healthy is to stay hydrated. The better hydrated you are, the better equipped you’ll be to beat jet lag.
I always pack a water bottle and fill it at the airport. On long flights, you can usually walk to the back of the plane and ask for a bottle of water as well. To supercharge your hydration, add some vitamins in the mix. I always take an Airborne to amp up my immune system and fight the plane germs. The best way to travel with Airborne is to buy the chewables.
Try Airborne to stay extra healthy
3. Don’t drink alcohol
Ok, I know this one will be controversial. A flight is pretty much the only place where I always say no to alcohol. Drinking alcohol makes you very dehydrated. This can really cause the jet lag recovery period to last much longer than you want it to. Try to avoid it at all costs. If you must have a drink, go for spirits with club soda or a beer. Wine is the most dehydrating of the lit.
4. Change your watch
This may seem obvious, but reset your watch! I can’t tell you how confusing it is to wake up in the middle of a flight with a phone in one time zone and a watch in another.
After takeoff, reset all your clocks to the time zone you are traveling to and convince yourself that this is the real time. My parents are famous for saying, “Well, it’s really… time right now.” Don’t do it. You’ll just frustrate your mind and your body even more and end up feeling incredibly disoriented. Change to the new time zone and commit to it.
5. Book a red-eye
Red-eyes are the best option if you are flying from the USA to Europe. After a full day, a long security line, and uncomfortable airport seating, my body is more likely to surrender to sleep on a red-eye, than say, at two in the afternoon. This way, I arrive early in the morning and can take full advantage of the day ahead.
6. Eat right and at the right times
Family trips as a kid signaled a prime opportunity to convince my dad to buy me a large variety of junk foods I never typically ate. Think King size Reese’s, Strawberry frosted donuts, and Chocolate Coolatas.
I realize now, this was not the best idea. My parents often remind me of the one time they looked over from across the aisle and saw me sucker-punching my sister in the stomach and then biting her arm… not my finest hour. Junk food is not safe for kids or adults, especially if you don’t eat it regularly in your normal life.
Also, try to eat your meals when the flight attendants come by with the food. Eating at these times will help your body get acclimated to the time zone where you’re headed.
7. Avoid napping
Unless you are traveling to Spain, where siesta is a mandatory part of everyone’s day, don’t nap. The urge will be enormous. You will say to yourself, “Oh, I’ll just lay down for a few minutes to rest my eyes,” no you won’t… those few minutes turn into an eternal hibernation and you’ll have spent an entire day in the hotel. Go outside, soak in the sun rays, get some fresh air and sleep when the locals sleep.
8. Choose the window seat
I always choose the window seat because I love to gaze out the window at sunset, sunrise, take off or landing. The window seat adds a bit of atmosphere to an otherwise dreary and claustrophobic cabin. But for a long flight, the window seat also helps me fight jet lag.
There are two advantages. One, you can rest your head on the window. Two, much fewer disturbances. There won’t be a stranger straddling you to get to the bathroom or the flight attendant bumping your head with the drink cart. If you need to pay extra for the window seat, do it.
9. Pack wisely
A neck pillow, an eye mask, earplugs, headphones, a blanket, whatever you need to rest, pack it. Yes, these things are provided by most airlines, but not always. I check online prior to my flight to see what perks are provided and which ones I need to bring on my own. A neck pillow, although silly looking, is an absolute essential. My eye mask, although even more silly looking is also a must. Sometimes the lights are not turned off in the cabin in a timely manner, or at all. An eye mask will help darken the cabin and give you a smell sense of serenity.
I wrote a whole post on all the items to pack in your carryon – 29 to be exact.
10. Zzzquil is your friend
I rarely take any medications, but on a long flight, I always carry Zzzquil. To beat jet lag, Zzzquil is my best friend. For years, my favorite cold medication has been Nyquil. I always find it’s the only way to get to sleep when you can’t breathe out of either nostril. A few years back they started making Zzzquil. It’s got most of the same stuff, without the cold-fighting power. I take it just as I board to make sure I get a full six hours or so to sleep.
But be sure to read up on the side effects and such. You don’t want to be like Kristen Wig’s character in Bridesmaids.
Sometimes you can’t beat jet lag
Sometimes no matter what you do to beat jet lag, you simply can’t do it. Take advantage of being awake while most of the city is asleep instead. Times like this are rare and make for some of my best sunset and sunrise photos and visits to deserted attractions.
Do you have a favorite technique to beat jet lag or any tips on how to come back after it has already set in?
