How to Conquer Jet Lag

Travelling to new places is an adventure that opens doors to exciting experiences. However, the thrill of holidays or the demands of business trips can often be dampened by the unpleasant effects of jet lag. It’s incredibly challenging when you need to arrive at your destination ready to work. Jet lag occurs when your body’s internal clock, known as the circadian rhythm, becomes out of sync with your new time zone. But fear not! With a little understanding and some natural strategies, you can beat jet lag and make the most of your travel experiences.

The Power of Zeitgebers:

To combat jet lag, it’s crucial to leverage the power of zeitgebers—the external cues that regulate our circadian rhythm. These cues include light, temperature, social interactions, exercise, and eating habits. When travelling across time zones, many of these cues are disrupted, leading to jet lag. By harnessing the knowledge of zeitgebers, you can support your body’s recovery and enjoy your travels to the fullest.

Embrace Light Cues

Adjusting to the local time zone begins with using light cues effectively. If you arrive at your destination during the night, create a sleep-inducing environment by staying in the dark and avoiding the blue light emitted by electronic devices. Conversely, if you arrive in the morning, expose yourself to natural, bright light to signal wakefulness to your body.

Prioritise Optimal Sleep

In the days leading up to your trip, ensure you get sufficient high-quality sleep. Arriving at your destination well-rested will make it easier to combat jet lag. If you feel the need to sleep during a long-haul flight, don’t hesitate to do so. Rest is essential for your body’s recovery.

Leverage Temperature

Lowering external temperatures helps lower your body’s core temperature, signalling that it’s time for sleep. If you arrive close to bedtime, adjust the temperature of your room slightly cooler than usual to facilitate a restful slumber.

Stay Active and Social

Engaging in social interactions stimulates wakefulness. If you arrive in the morning, take the opportunity to explore your surroundings and interact with the locals. Physical exercise during the day also helps keep you awake and energised. If you’re on a busy business trip, try to squeeze in a quick visit to the hotel gym before your meetings to get your blood flowing.

Sync Your Meals

One effective way to acclimate your body to the new time zone is by adjusting your meal times to align with local schedules. Embrace the local cuisine and enjoy meals at the times that the locals do. Consider modifying your eating patterns a few days before your trip to facilitate the adjustment. Be mindful that aeroplane meals are often served based on your home time, which can disrupt your efforts to reset your body clock. Focus on protein-rich meals to stay alert (a protein-based breakfast is a healthy choice anyway) and opt for carbohydrates to aid in falling asleep.

As you embark on your travel adventures, armed with these valuable tips, jet lag will no longer hold you back from enjoying every moment.  Share these strategies with fellow travellers, friends, and colleagues who could benefit from these handy tips.