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6 minutes readContents
- What is jet lag?
- What are the symptoms of jet lag?
- How to avoid jet lag and avoid feeling sleepy
- How to manage jet lag at the start of your vacation
- Skip the jet lag and check-in with ZenHotels
What is jet lag?
Jet lag commonly happens when you travel across three or more time zones, usually on a plane, either east or west.
This time zone change can throw your body out of its usual rhythm, resulting in fatigue and other symptoms of jet lag.
Stress and lack of sleep before flying can exacerbate these symptoms, further disrupting your body’s circadian rhythm.
Although there’s technically no cure for jet lag, there are steps you can take to avoid and manage jet lag when traveling. Drowsiness, sleep problems, and stomach issues don’t have to be a part of your travel itinerary. Jet lag typically tends to be worse when traveling east than west, so you’ll want to take extra care when planning a trip east.
Photo: Bangkok Click Studio / Shutterstock.com
Generally, it’ll take one day for your body to catch up for each time zone you cross. If you cross four time zones, you can expect to experience at least some symptoms of jet lag for 4 days.
What are the symptoms of jet lag?
Jet lag symptoms can vary depending on how used your body is to travel and the distance you’re flying.
The most common symptoms include:
- Apathy
- Digestive issues
- Fatigue
- Sleepiness
- Memory lapses
- Irritability
- Impaired decision making
Flying can exacerbate jet lag symptoms, especially if you’re flying internationally due to long periods of sitting, limited oxygen in the airplane cabin, and the potential for dehydration. Don’t worry! There are ways to help your body adapt so you’ll arrive at your destination feeling fresh.
Photo: DimaBerlin / Shutterstock.com
How to avoid jet lag and avoid feeling sleepy
While it’s hard to completely avoid jet lag, there are proactive steps you can take to lessen its impact. Your pre-travel day prep is crucial! Try to adjust your sleep pattern the night before to better align with your destination. If you’re going east, go to bed a few hours earlier. If you’re going west, try to stay up a little later.
Here are 3 things you can do to deal with jet lag:
- Drink water
Hydration is something we all forget about when traveling. Staying on top of your water intake can help reduce travel fatigue and make it easier to fall asleep. Bring an empty reusable bottle to fill up after security or bring an extra drink onboard.
- Avoid flying on a full stomach
Not everyone enjoys plane food – and that’s okay! It’s tempting to eat a full meal before getting on a long flight, but this can upset your stomach. Go with a smaller meal instead to avoid stomach aches.
- Take melatonin to sleep
Melatonin helps your body fall asleep and is a popular medication for helping your body adjust to different time zones. Although it can be prescribed as a medication, you can also buy it as a supplement. Talk to your doctor before using melatonin or give it a try before your trip.
How to manage jet lag at the start of your vacation
Jet lag can happen, even when you’re trying to avoid it. Don’t worry! Jet lag doesn’t have to spoil your trip if you stay on top of your new sleep schedule. The key to managing jet lag is avoiding stress, taking it easy on your first day, and stretching during your flight.
We’re sharing our top tips for your jet lag self-care routine to make travel easier:
Adapt to your new time zone
Switch to your new time zone as soon as you arrive at your destination. Eat and sleep at the right time in your destination, instead of according to the time in your home country.
The key to overcoming jet lag is to get your circadian rhythm to align with your new time zone.
Photo: ChameleonsEye / Shutterstock.com
Bring sleep aids for a good night’s sleep
Falling to sleep in a new location isn’t always easy. Make yourself as comfortable as you can, whether it’s using earplugs, a sleep mask, your trusty travel pillow, or packing your favorite PJs.
Avoid unnecessary stress and over-scheduling
Being stressed makes it harder to fall asleep. Take steps to manage your travel anxiety and avoid overdoing your schedule early in your trip.
Don’t plan any activities that might cause unnecessary stress on the first day of your trip.
Give yourself plenty of time to rest and don’t be afraid to oversleep the first day!
Consider your diet and food choices
If you’re waiting for hours in an airport, it’s easy to treat yourself to a drink or even splurge on an in-flight cocktail. However, alcohol can negatively impact your sleep, so it’s best avoided. While caffeine is great to keep you awake when you arrive at your destination, avoid consuming it before your planned bedtime. Choose the lighter option for your in-flight meal and don’t skip the salad. Eating fruits and vegetables is a great way to avoid stomach aches.
Photo: freepik / freepik.com.
Stretch on the flight and exercise afterward
Jet lag is worse if you spend the entirety of your flight in one position. If you’re flying internationally, get up and stretch during your flight. Standing up helps reduce stiffness and lower your risk of blood clots. Exercising when you arrive at your destination, like going on a long walk or taking a dip in the pool, can help your circadian rhythm.
Skip the jet lag and check-in with ZenHotels
Overcoming jet lag is a skill you’ll master as you start to travel. While it’s primarily fatigue, jet lag can also cause stomach aches and other discomforts. Plan ahead and give your body the time it needs to adjust to the time zone in your destination. Whether you’re flying to Las Vegas, Dubai, or Paris, the jet lag will be worth it!
Photo: Shine Nucha / Shutterstock.com
At ZenHotels, our travel blog will help you skip the jet lag and travel like a pro – including getting your dream vacation at an affordable price. Book the best rates on accommodation and hotel options in over 220 countries with ZenHotels.
Want an even bigger discount? Download the ZenHotels mobile app to access exclusive rates that are even lower than on our website.
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