Jet lag remains a formidable adversary, but there are measures you can implement to mitigate its impact, although not everyone may concur with this guidance. Over the past ten years, I’ve documented my experiences with flights to ascertain what strategies are effective and which are not.
Here are my top – and possibly contentious – tips for preventing jet lag.
1. Begin with Strength
Initially, aim to stabilize your sleep routine at home, ideally a week prior to your departure. This entails rising and retiring at approximately the same time nightly while steering clear of caffeine post-noon and alcohol during the evening. Establishing a foundation of sound sleep and rest is crucial.
The more exhausted and misaligned your schedule is at home, the longer it typically takes to rebound from jet lag, as your body faces a trifecta of challenges. It must recover from the initial inadequate sleep, recalibrate an already erratic sleep pattern, and simultaneously adapt to the fact that it’s light outside at 3am. This places significant strain on your body, much like it’s unwise to run a half marathon the day before a full marathon; the more time your body has to recover before crossing time zones, the more efficient everything will be.
2. Plan Strategically
Attempt to arrange your flights for late evening or morning arrivals based on your individual body rhythm. Morning individuals who feel most alert during daylight hours ought to consider scheduling morning arrivals, while night owls should take the opposite approach. Leverage your body’s natural reactions to light and darkness to encourage your sleep cycle to adjust more swiftly to local time.
3. Nap… Or Not
Avoid napping after 2pm, and if you must, limit it to 20-40 minutes. There is a significant caveat, however: if you do not regularly take naps, refrain from starting while experiencing jet lag. You may end up oversleeping and feeling sluggish, but if time permits, practice napping now. It’s a skill that anyone can master.
4. Compression and Exercise
Donning a quality pair like Nabee, I’ve found that I feel significantly better after a lengthy flight. My feet and legs experience less swelling, and to enhance circulation (and naturally induce tiredness or alertness), a brisk walk or jog right after you drop off your bags at your destination has proven to be remarkably effective, albeit counterintuitive.
5. Steer Clear of Airplane Cuisine
Instead, pack your own snacks and aim to arrive with a bit of hunger. The elevated sodium content in airplane meals can lead to a feeling of bloating upon landing, so opt for your personal snacks and prepare a meal before setting off to the airport.
You can view the video above for additional jet lag tips and feel free to share any tricks you may have in the comments below.