The dreaded jet lag. Possibly one of the biggest downsides to travelling. There’s nothing worse than arriving at your destination and being lethargic, weary and unable to keep your eyes open. Or even worse, getting tucked into bed for a good night’s sleep and being wide awake until the early hours of the morning.

Luckily, there are few tips and tricks to beating jet lag. Here’s what you need to do to avoid it.

Adjust your sleep schedule before you leave home

Moving your bedtime closer to that of your new destination can drastically reduce jet lag. If you’re travelling east, start going to bed earlier. Then gradually shift your bedtime 30 minutes earlier each night. If you’re travelling west, do the opposite and start moving your bedtime slightly later each night. By doing this for several nights before you leave, you’ll quickly adjust to the time zone of the new country, thus reducing the effects of jet lag on arrival.

Book a flight that arrives in the morning

If possible, try and book a flight that arrives at your new destination in the morning. The daylight makes it easier to stay awake and allows you to explore as soon as you arrive. Pushing through the tiredness during the day means you’re more likely to get a full night’s sleep once bedtime rolls around. Plus, if you can manage to get some sleep on the flight, you’ll feel more refreshed when you arrive.

Exercise

Exercise can also help alleviate symptoms of jet lag. Research suggests that exercise can help with time-change adjustments and help your internal body clock return to a regular pattern. Fight the urge to nap as soon as you arrive at the hotel, and instead check out the gym or take a walk around the area. It won’t be an immediate fix but greatly cuts down the jet lag recovery time.

Avoid alcohol

Having a few mid-flight wines may sound like a good idea, but it can increase tiredness and cause dehydration, making it harder to beat jet lag. Instead, skip the alcohol and stick to water. I always pack a reusable drink bottle in my carry on so I can refill it during my flight.

Skip the coffee

Coffee may be your go-to for staying awake when the post-lunch tiredness hits, but it’s best to avoid it. An afternoon caffeine-hit may sound like a good idea but it can prevent you from falling asleep that evening, meaning your body will take longer to adjust to the local time. Coffee also increases dehydration which can worsen the effects of jet lag. It’s best to skip it entirely until the jet lag wears off.

Make an airplane sleep kit

If it is night time at your destination, then it is highly recommended that you try and get some shut-eye on the plane. Sleeping on planes can be really difficult, which is why an airplane sleep kit is something you need. Here’s what I always pack:

• An eye mask to block out any light
• Noise-cancelling headphones to drown out those screaming babies
• A light-weight travel blanket (because airplane blankets tend to be too small, too thin and sometimes a little itchy)
• A memory foam neck-pillow to ensure I have something comfy to rest my head on
• Bed socks to keep my feet warm (plus it means I don’t have to sleep with my shoes on)
• A toothbrush and toothpaste to keep my teeth feeling clean
• Pajamas. Yes, my pajamas. After all, if I’m going to sleep, I want to be as cozy as possible

Time your meals

Much like adjusting your sleep schedule, adjusting your meal times can also ease jet lag. Schedule your meals around the time of your new destination, before leaving home. Meals help to regulate your body clock, so changing your meal times in advance can help you adjust to the new time zone.

Don’t sleep in

It is really tempting, but try to avoid sleeping in when you arrive at your destination. Chances are, you will want to sleep all day, but this prevents your body clock from adjusting to the new time zone. Aim to wake up around 8 am local time each morning (even if it is a struggle). This helps you get in sync with the new time as fast as possible.

Do you have any tips for beating jet lag? Let me know in the comments below. I’d love to hear your recommendations.

Until the next adventure,
Jetsetter Soph