As many of us amp up our travel during the spring and summer, we will inevitably be experiencing more jet lag. If you've ever flown through multiple time zones, you know how much of a headache this can be for your body clock and overall mood. However, there are a few things you can do to make your jet lag more tolerable—just follow the tips below.
Adjust your bedtime before leaving
No matter where you are going, you can gradually begin to adjust your bedtime so that it's closer to the time zone of your destination. For example, if you are an American traveling to Europe, you can slowly go to bed earlier and wake up earlier in the days leading up to your trip. That way, the time difference will be a bit more manageable when you arrive.
Leave well rested
Your jet lag experience begins before you even leave home. If you have a super late night and have to get up before the sun rises to catch your flight, you are setting yourself up for disaster. Instead, pretend you are leaving two full days before your departure date. That way, you won't be up too late packing or running around in a frenzy the night before. As you board your flight, you'll be well rested, setting yourself up for success.
Get out into the sunlight
If you can, try to book a flight that arrives during the day. Even in winter, feeling the sun on your body will help you naturally reset your body clock. Resist the temptation to take a nap when you arrive at your hotel – hopefully, you already got a nap during the flight. Instead, if it is the morning or early afternoon, head to a coffee shop for a caffeine pick-me-up. Then, go for a walk to avoid falling asleep too early. Don't go to bed until an early local bedtime!
Pack sleep supplements
Melatonin can signal to your body that it's time for sleep, so it's a good idea to pack some in your suitcase. This isn't a drug, but a supplement – and it helps your body fall asleep. With this supplement, less is more, so stick to a lower dosage. Be sure to check with your doctor before trying this method!
Eat at your destination's meal times
While adjusting your sleep schedule to a new time zone can be very difficult, you can also begin to adjust your body clock by strategically eating at the correct times. After landing, don't eat whenever you are hungry, but intentionally eat at your destination's breakfast, lunch, and dinner times, which will help you acclimate faster.
Don't worry about it
Research has shown that the more stressed you are about jet lag and sleeping, the worse your jet lag will be. Although being prepared is important, don't dwell too much on it. For example, if you can't fall asleep on the plane, stressing about it will do more harm than good.
Final thoughts
Overall, the best way to overcome jet lag is to leave home peacefully, slowly shift your bedtime before leaving, and prioritize meal times and natural light when you arrive—and no matter what, don't fall asleep until it's time. Best of all, start enjoying your trip from the moment you step on the plane—you'll be better off and have more fun!
