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Nothing can put a damper on your vacation quite like jet lag. Struggling to stay awake or fall asleep, feeling exhausted and cranky, and having digestive problems—who wants to deal with all that while on vacation? Jet lag symptoms can vary in intensity but tend to get worse the farther from home you travel. Adjusting to a destination that’s an hour or two off, for example, is different than hopping across continents where the clock jumps half a day ahead. Thankfully, you don’t have to simply struggle through. No matter how far away your destination is, there are a few things you can do to prevent and manage jet lag. We spoke with health and nutrition experts for their best tips and tricks for crossing time zones. Here are 8 things you should always do when you travel so you can land at your destination feeling refreshed and jet lag-free.
1. Adjust your sleep schedule ahead of travel
To ward off jet lag, you can try to prepare your circadian rhythm by adjusting your bedtimes a few days before your trip. “Everyone has their own internal circadian clock that instinctually tells you it’s time to eat or sleep,” said Ani Baran, a licensed acupuncturist and owner of NJ Acupuncture Center in Jersey City, New Jersey. When your typical schedule is thrown off, that’s when problems can happen. Ahead of your flight, try going to bed and waking up an hour earlier or later (depending on whether your destination’s time zone is ahead or behind your current one) than you usually would to prep your body for the change.
2. Set your clock to the new time
As soon as you board your flight, adjust your watch and phone clock to match the time zone at your destination. This will serve as a mental cue whenever you check the time during the flight, essentially tricking your body into adjusting to the new time before you even land.
3. Hydrate, hydrate, hydrate
According to Vanessa Rissetto, registered dietitian and co-founder of Culina Health, staying hydrated is key to preventing jet lag when you travel. Because of the dry cabin air, dehydration is common on flights, and it can make the physical symptoms of jet lag feel even worse. She also explained that drinking enough water can help decrease the bloating that often comes along with travel and help fend off constipation, a common side effect of crossing time zones. Be sure to pack a water bottle and don’t forget to fill it up at the airport so you can stay hydrated throughout your flight.
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4. Avoid caffeine and alcohol
I hate to break it to you, but that complimentary mini bottle of wine isn’t going to do you any favors if you’re trying to prevent jet lag. Research shows that drinking alcohol during a flight can disrupt the quality of your sleep, so you might find it difficult to doze off or feel less rested when you wake up. And since alcohol is a diuretic, it can cause dehydration and lead to more frequent bathroom breaks, further interrupting your sleep. The same is true for caffeine. According to Rissetto, some coffee is OK if you need a little pick-me-up, but you don’t need to load up on caffeine to keep up. That’s a surefire way to crash and burn.
5. Limit sugary snacks
To manage jet lag symptoms, you’ll also want to keep sugar to a minimum. Especially if you are already sensitive to it, sugar can interfere with your sleep, Rissetto explained. You may experience a “sugar crash” that leaves you feeling sleepy, but once you fall asleep, “your body will try to metabolize all the sugar you ate, and it could keep you up,” she said. So if you’re hoping to sleep on the plane, opt for plain water over sugary drinks and keep the sweets to a minimum for your in-flight snacks.
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6. Don’t try to push through with no sleep
If your flight is overnight, it’s generally not a good idea to stay awake in hopes of already being adjusted when you land. Fighting through extreme fatigue will only make things worse, so try to sleep on the plane if you can. Even a short nap is better than nothing!
7. Move your body
To help ease the body into a new rhythm, Baran suggested seeking out ways to stimulate blood and lymph flow and relax tense muscles during and after the flight. For an easy way to do this, get out of your seat every couple of hours (when you’re not sleeping) to stretch and walk around. This can help lessen feelings of fatigue and discomfort. When you arrive at your destination, some light exercise—like a leisurely walk outside—can also help you feel more alert and adjusted.
8. Resist the urge to nap when you land
The Mayo Clinic recommends that you try to start operating on the local schedule as quickly as possible when you land. If it’s daytime at your destination, resist the urge to nap, and instead, go outside in the natural light. If your flight lands in the evening, go to bed when the locals do.
And if you’ve tried everything to no avail, patience is your last resort. Rissetto and Baran agree that although everyone is different, most people will naturally adjust within about two days.
