Jet lag can be the worst. It can take a few days or sometimes even longer to get over it. That means spending far too much time dealing with brain fog and fatigue when you’re trying to make the most of your trip. With countless trips crossing multiple time zones behind me, I’ve realized there’s no one perfect way to beat jet lag entirely. But the good news is that it can be minimized significantly by following these tips.
Ease In with a Stopover
If you’re flying from the West Coast of the U.S. to Europe, for example, try to squeeze in a stopover. Spending time on the East Coast before continuing can help you gradually adjust to the time zone in your ultimate destination. While you’ll have to pay for another overnight accommodation, you might make up for it with cheaper airfare by choosing the right stop. Do a little research to find out which cities make the most sense. Look for options that offer direct flights to where you want to go, such as Washington, D.C. to Dublin, Ireland.
Gradually Change Your Sleeping Schedule
When flying east, start going to bed earlier and waking up earlier a week or two before your departure (do the opposite if you’re flying west). It’s one of the best ways to beat jet lag I’ve found. Of course, it may not work for everyone. Those who find it too difficult to make the change should skip this tip. You don’t want to mess with your sleep schedule so much that you don’t get enough rest. That can result in feeling more exhausted when you arrive at your destination. And that brings us to the next important tip…
Leave Well Rested
If you leave well rested, the jet lag won’t be as bad and you’ll be better able to handle the inevitable stress of traveling.
Try to Sleep on an Overnight Flight
Most long-haul flights are overnight, so if you can get some sleep, it’s much easier to beat jet lag. Try the full bag of tricks if you have difficulty sleeping on a plane. That includes wearing comfortable clothing, bringing an eye mask, earplugs, and a neck pillow. Do some quiet deep breathing or even listen to a guided meditation to help relax.
Be sure to avoid alcohol and go for a cup of herbal tea instead. On that note, staying hydrated is another key to beating jet lag. Drink water as often as possible before and during the flight when you’re not trying to sleep (herbal tea counts as it’s caffeine-free).
Many people swear by melatonin, while others find Tylenol PM or a prescription sleep medication the best way to beat jet lag. Just remember that sleep aids can knock you out for eight hours. That means the flight should be at least that long.
After Arrival
Once you reach your destination, resist the temptation to take a nap. It will only make things worse in the long run. One of the best ways to beat jag lag after arrival is to spend time outdoors. Staying as active as possible and soaking up some sunshine will also help you stay awake until a reasonable bedtime hour. If you can do that, sure, treat yourself to that chilled local craft brew! Just limit it to one or two. Odds are you’ll wake up the next day feeling refreshed and ready to go.
Now, if only you could learn how to pack lighter…
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