When flying from one time zone to another, the body may need some time to adjust to the change. "Jet lag" (or "melt sore") can cause temporary unpleasant symptoms, such as insomnia, fatigue, gastrointestinal problems and difficulty concentrating. You can avoid them by preparing properly before the flight and getting enough rest during the trip. Once you arrive at your destination, be sure to expose yourself to sunlight and follow local times.
Steps
Part 1 of 3: Prepare before the Flight
Step 1. Change your sleep and meal times
Start doing this a few days to a week before you take the plane. In the 2-3 days before departure, go to bed an hour earlier each night if you are traveling east or an hour later if you are traveling west. This way your body can gradually adapt to the time zone of your destination.
You should also try to change meal times 2-3 days before your flight. Eat a time closer to what you will eat once you arrive, so that your body gets used to the new eating routine. For example, if your destination is an hour ahead, have dinner an hour later than usual
Step 2. Get enough sleep before you fly
If you arrive at boarding time without getting enough rest, your jet lag will be noticeably worse, so try to get several good nights sleep before you leave. Maintain a regular sleep-wake rhythm, do quiet activities before bed, and make sure your sleeping area is comfortable and quiet enough for you to fall asleep easily.
You can also create a routine to follow in the week before your flight to get ready. Engaging in a relaxing activity before bed, such as reading, taking a bath, or talking to your partner in bed, can help you fall asleep more easily and maintain a regular sleep-wake rhythm
Step 3. Avoid coffee and alcohol for 12 hours before departure
Drinking coffee and alcohol before flying can worsen jet lag once you land, so try not to consume caffeine or alcohol in the 12 hours leading up to your flight. Instead, keep yourself hydrated by drinking plenty of water.
Pack a bottle of water in your hand luggage so you can sip it while waiting for your flight at the airport. You can also have your bottle refilled on the plane to stay hydrated during the trip
Step 4. Book a night flight if possible
This will allow you to have dinner at a normal time in the evening and it will be easier for you to sleep on the plane at night. Depending on your destination, by opting for a night flight you may land in the morning or in the afternoon, which will allow you to get used to the new time zone more easily.
If you can't book a night flight, still try to find one that arrives at your destination in the morning or afternoon rather than in the evening. It would make jet lag easier to manage
Part 2 of 3: Getting Sufficient Rest During the Journey
Step 1. Bring a pillow and an eye mask with you
To avoid jet lag, it is important to get a good sleep on the plane: a pillow and a night mask will help you sleep better during the flight. Also bring a large blanket or scarf to use to keep you warm while you sleep.
Another good idea is to have headphones or earplugs with you, so you can isolate yourself from noise and distractions while traveling
Step 2. Take a sleeping pill
Only use this remedy if you have used sleeping pills in the past and limit yourself to a low dose. One pill is often enough to sleep on a long night flight; if you take more you may feel dizzy upon arrival, risking to worsen jet lag.
Consult your doctor about the dosage and time you should take the sleeping pill during your trip
Step 3. Set the clock to the destination time zone
If you are wearing a watch, change the time to match your arrival location. You can also set the mobile clock. This will help you get used to the new time zone and prepare for new sleeping and eating times.
If you're not sure what time it is at your destination, ask a flight attendant
Step 4. Drink lots of water
It's common to become dehydrated on a flight - and dehydration can make jet lag worse. Try to drink at least 250ml of water for every hour you spend on the plane. Sip from a bottle you have in your hand luggage and eventually ask the flight attendants for more water.
Avoid consuming alcoholic or caffeinated beverages while traveling, as they can interfere with your sleep
Step 5. Get some light exercise
Try to get up and walk in the aisle of the plane, especially if it is a very long flight. Physical movement can improve circulation while traveling; it can also promote sleep, especially if you take a short walk before going to sleep.
- You can also try doing some stretches in the hallway, like standing side stretches.
- Deep breathing and meditation can also help you stay calm and relaxed during the flight.
Part 3 of 3: Avoid the Jet Lag on Arrival
Step 1. Get out into the fresh air once you land
When you arrive at your destination, it is important to expose yourself to natural sunlight: it helps regulate the body's circadian rhythm and makes it easier to adapt to the new environment. If you have traveled west, try to go out in the evening to expose yourself to the last hours of light; if you have traveled east, go out in the morning to expose yourself to the first light of the day.
Step 2. Avoid going out if you have crossed more than eight time zones
The only exception to the rule mentioned in the previous step is if the destination has a time zone of more than eight hours from the place of departure. If you have traveled through more than eight time zones to the east, wear sunglasses and shelter from the morning light, then try to expose yourself to the late afternoon sun as much as possible.
If, on the other hand, you have crossed more than eight time zones to the west, to get used to the local time, avoid going out in the last hours of light for the first few days
Step 3. Respect the local time for meals
Once you land, try to eat based on the time of arrival so that the body gets used to it. For example, have dinner if you arrive in the evening and have breakfast if you arrive in the morning.
- If you get hungry between meals, eat a light snack to keep your stomach at bay; have real full meals only at the corresponding local time to get used to the time zone better.
- Make sure you drink plenty of water with meals, as dehydration worsens jet lag symptoms, and avoid caffeine and alcohol, which can negatively affect sleep.
Step 4. Get regular sleep
You should go to bed based on local time and try to have a regular sleep-wake rhythm. This will reduce the effects of jet lag and help the body adapt to the new spindle.
For example, if you land early in the evening, try to stay awake until an appropriate time to go to sleep; if you arrive early during the day, stay awake until evening to match your sleep hours with the local nighttime hours
Step 5. Take melatonin to help you sleep
If you have trouble falling asleep due to time zones, consider this remedy: melatonin is a hormone, available as an over-the-counter drug, capable of balancing the biological clock and promoting sleep. Taking 3 mg before going to bed for several days after arrival can help regulate your sleep-wake rhythm.
