The Wellness Centre

Working in Harmony

The Wellness Centre

The Wellness Centre

Working in Harmony

July 2024 – 10 Tips to Beat Jet Lag and Reset Your Body

Whether you have a holiday on the horizon, or you’re dreaming about your perfect getaway, we’ve got the health hacks you need to beat jet lag and make sure it’s your best trip ever.

Jet lag is the bane of every traveller, disrupting sleep schedules, causing fatigue, and generally making the first few days in a new time zone a groggy mess. However, with some strategic planning and practical tips, you can minimize its effects and adjust more quickly to your new environment. Here are ten tips to help you beat jet lag and reset your body:

  1. Adjust Your Schedule Before Departure

Start shifting your sleep schedule to match your destination’s time zone a few days before you leave. If you’re traveling east, go to bed and wake up earlier. For westward travel, stay up later and wake up later.

  1. Stay Hydrated

Airplane cabins are notoriously dry, and dehydration can exacerbate jet lag symptoms. Drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine as they can further dehydrate you and disrupt sleep patterns.

  1. Get Plenty of Daylight

Exposure to natural light is one of the best ways to reset your internal clock. Spend time outdoors during daylight hours at your destination to help your body adjust to the new time zone.

  1. Nap Strategically

If you’re feeling overwhelmingly tired, take a short nap (20-30 minutes) to recharge without disrupting your night-time sleep. Avoid long naps that can make it harder to adjust to the local time.

  1. Use Sleep Aids Sparingly

Melatonin supplements can help regulate your sleep-wake cycle. Use them as a short-term solution. Prescription sleep aids should be used cautiously and only under the guidance of a healthcare professional.

  1. Eat Light and Healthy

Your digestive system also needs to adjust to the new time zone. Eat light, healthy meals at the local meal times. Avoid heavy or rich foods, especially late at night, as they can interfere with sleep.

  1. Stay Active

Exercise can help reduce the effects of jet lag by boosting your energy levels and helping you sleep better. Try to incorporate physical activity into your day, but avoid vigorous exercise close to bedtime.

  1. Create a Sleep-Conducive Environment

Make your sleeping area as comfortable as possible. Use earplugs, eye masks, or white noise machines to block out disturbances. Keep the room cool, dark, and quiet to promote better sleep.

  1. Follow Local Time Immediately

As soon as you arrive at your destination, start following the local time for meals and activities. This includes resisting the urge to sleep according to your home time zone, even if you’re tired.

  1. Be Patient and Give Yourself Time

It can take a few days for your body to fully adjust to a new time zone. Be patient and give yourself time to acclimate. Follow these tips consistently, and you’ll find the adjustment period much smoother.

Conclusion

Beating jet lag requires a combination of pre-planning and strategic behavior once you arrive at your destination. By gradually adjusting your schedule, staying hydrated, getting plenty of daylight, napping wisely, using sleep aids sparingly, eating healthily, staying active, creating a conducive sleep environment, following local time, and being patient, you can minimize the effects of jet lag and reset your body more quickly. Happy travels!