10 Proven Strategies to Conquer Jet Lag

The unwanted memento you bring back from an exotic trip is jet lag. When you swiftly move across time zones, your body's natural rhythm is thrown off, resulting in jet lag. It normally doesn't last very long. 

It depletes your energy, messes up your sleep cycle, and sometimes makes you feel like a cranky person. 

The internal clock in your body is thrown off when you travel because it cannot keep track of daylight, temperature, or hormone levels.

Among the signs of jet lag are:

headache 
exhaustion
insomnia 
trouble focusing
fluctuations in mood
Lack of appetite
gastrointestinal disorders such as diarrhea and constipation

Traveling east to west causes jet lag to be harsher and can linger longer than traveling west. If you travel frequently or if you're older, you can also be more prone to jet lag. 

Traveler, do not despair; there are a few well-chosen preparatory steps you can do to lessen the effects of jet lag and quickly return to your lively self.

1. Embrace the Light: Light exposure plays a crucial role in regulating your internal clock. Adjust to your destination's time zone as soon as you board your flight. If it's daytime there, soak up the sunlight (safely, of course!). Conversely, dim the lights and relax if it's nighttime.

2. Pre-Flight Power Nap: Feeling drained before your trip? A well-timed nap (60 minutes or less) 6-8 hours before your departure can help you sleep better on the plane and minimize jet lag upon arrival.

3. Hydrate: Dehydration is jet lag's best friend. Combat it by drinking plenty of water throughout your journey. Avoid dehydrating beverages like alcohol and caffeine, especially close to bedtime.

4. Strategic Snacking: Avoid heavy meals before and during your flight. Opt for smaller, easily digestible snacks like fruits, nuts, and yogurt. Pack healthy options to avoid airport temptations.

5. Melatonin Magic (for some): Consider consulting your doctor about using melatonin supplements. These can help regulate your sleep-wake cycle, especially if traveling eastbound across multiple time zones. Remember, it's not a magic bullet and may not suit everyone.

6. Move It or Lose It: Gentle exercise like stretching or walking around the cabin can improve circulation and combat stiffness. Once you arrive, light physical activity like walking or yoga can help adjust your body clock faster.

7. Embrace the Sunshine: Upon arrival, seek out natural sunlight during the day. This helps suppress melatonin production and reinforces your new sleep schedule.

8. Power Down at Night: Resist the urge to catch up on late-night shows or scroll through social media. Dim the lights, relax in a calming environment, and wind down at least an hour before bedtime.

9. Caffeine Cleverness: Use caffeine strategically. A small dose in the morning can provide a temporary energy boost, but avoid it in the afternoon or evening as it can disrupt sleep.

10. Listen to Your Body: Everyone adjusts to jet lag differently. Be kind to yourself, prioritize sleep, and don't push yourself too hard. Take naps if needed (short naps only!), but avoid napping close to bedtime.

Bonus Tip: Pack essentials like an eye mask, earplugs, comfortable clothes, and a travel pillow to create a sleep-conducive environment on the plane and at your destination.

How long does it take to get over?
You’re likely to experience more extreme jet-lag symptoms if you’ve traveled across several time zones. 

The rule of thumb is that for each time zone you cross, it’ll take a day to adjust. 

Therefore, if you change five time zones, you’ll likely experience jet lag symptoms for 5 days
Jet lag is a common condition that goes away after a few days or weeks. 

The symptoms of jet lag can be difficult to manage in your first few days of traveling to a different time zone.

Keeping a new schedule and managing your wakeful and sleepy times with certain interventions may help reduce jet-lag symptoms.
By following these tips, you can turn jet lag from a formidable foe into a minor inconvenience. 

Remember, a little planning and self-care go a long way in ensuring a smooth transition and allowing you to enjoy your travels to the fullest. 

So, pack your bags, conquer the time shift, and embrace the adventure.