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Top 8 Tips for Avoiding Jet Lag

Updated: Aug 23, 2019

Traveling into another time zone can take your body’s internal clock several days to catch up to its new surroundings, you’re likely to experience the disruption of your sleeping and waking cycle known as jet lag.

Symptoms of jet lag include sleepiness during the day, wide awake at night, poor concentration, confusion, moodiness, and lack of appetite. Here are some of our top tips to help eliminate jet lag.

1. Adjust your internal clock. Few days before your departure, gradually shift your sleeping and eating times to coincide with those at your destination. Once you arrive, adopt the local time for your daily routine.

2. Select overnight flights. Depending on the length of the flight and the number of time zones you cross, you’ll arrive at your destination in the morning or afternoon. This is the best way to maintain your normal schedule, and it’ll be easier for you to reset your clock. EG traveling to London from NYC leaving 11pm (sleep in flight) and arrive in LHR 11:00am GST. You will automatically be on their time cycle.

3. Stay hydrated. Sipping at least 8 ounces (0.24 l) of water continuously in the air will help you. Carry a hydrating spray mixed with essential oils and water to spritz your face. Carry hand wipes, along with a bottle of moisturizing lotion, some cool lip balm, and if you wear contact lenses make sure to use eye drops regularly during your flight. Make sure all bottles are TSA compliant.

4. Cut back on the Caffeine drinks For 12 hours before, as well as during, your flight, avoid overeating and caffeine. Although caffeine can help keep you awake longer, it makes you wake up more often once you do fall asleep and so reduces total sleep time.

5. Avoid or limit alcohol in flight. Cabin air dehydrates passengers, and altitude changes can quicken the effects of alcohol (the rule of thumb is one drink in the air is the same as two or three on the ground). A cocktail may relax you, but it’s also apt to dry you out, and even worsen symptoms of jet lag.

6. Fresh Air After arrival, spend a lot of time out in the fresh air and sunlight, which will help your body reset its natural time clock to coincide with your new surroundings.

7. Sleeping pills

A pill is helpful for overnight flights, however, please make sure you follow the dosage instructions correctly, as you do not want to feel super fatigued or too sleepy when you wake up. We also suggest that you are familiar with taking those pills, as you don't want to experience any bad side effects on the air craft.

8. Keep active upon arrival

If you arrived at your destination in the day time and it would normally be your nighttime - stay awake, don't convince yourself to have a quick 20 min. nap as that will turn into a full-blown 7-hour sleep fest, as that's what your body is used to. In stead keep active go outside and walk around, be around other people. Then try to fall asleep when it is nighttime there.

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