How To Avoid Jet Lag
Avoiding jet lag, or at least minimizing its effects, is all about helping your body adjust to a new time zone smoothly. Here’s how you can reduce jet lag when you travel across multiple time zones:
How to Avoid or Minimize Jet Lag
1. Adjust Your Sleep Schedule Before Traveling
- Gradually shift your bedtime and wake-up time closer to your destination’s time zone a few days before you leave.
- If traveling east, try going to bed earlier; if traveling west, stay up later.
2. Stay Hydrated
- Drink plenty of water before, during, and after your flight.
- Avoid excessive caffeine and alcohol—they can dehydrate you and disrupt sleep.
3. Get Sunlight Exposure at Your Destination
- Natural light helps reset your internal body clock.
- Spend time outdoors during daylight hours, especially in the morning if you traveled east.
4. Take Short Naps if Needed
- Limit naps to 20–30 minutes to avoid interfering with nighttime sleep.
- Avoid long naps that can make adjusting harder.
5. Use Sleep Aids Sparingly
- Melatonin supplements can help reset your body clock if used properly—usually 0.5 to 3 mg before bedtime at your destination.
- Consult a healthcare provider before using medications or supplements.
6. Stay Active
- Light exercise or walking can help reduce fatigue and improve sleep quality.
7. Follow the Local Schedule
- Eat meals and sleep according to the new time zone, even if you’re not hungry or tired at first.
- This helps your body adjust faster.
8. Consider Flight Timing
- When booking, try to choose flights that arrive in the early evening at your destination, so you can go to sleep at a reasonable local time.
Summary Table
| Tip | Why It Helps |
|---|---|
| Adjust sleep schedule before travel | Prepares body clock |
| Stay hydrated | Prevents dehydration-related fatigue |
| Get sunlight exposure | Resets circadian rhythm |
| Take short naps | Reduces tiredness without disrupting night sleep |
| Use melatonin carefully | Supports sleep cycle adjustment |
| Stay active | Improves sleep and alertness |
| Follow local time | Encourages faster adjustment |