When you travel through multiple time zones, your body’s internal clock gets disrupted, leading to jet lag. Here’s how you can prevent ‘losing time’ to jet lag.
- Shift Your Sleep-Wake Times
Adjust your bedtime incrementally before your trip. If traveling east, go to bed earlier. For westward travel, stay up later. This gradual adjustment helps your body sync with the new time zone. - Adapt While on Flight
Change your watch to the destination time as soon as you board. Simulate your destination’s schedule by sleeping or staying awake accordingly. Use earplugs and an eye mask to help adjust. - Control Light Exposure
Light plays a crucial role in regulating your body clock. Use online jet lag calculators to plan your light exposure. Seek light during the day and avoid it at night to adjust faster. - Arrive Ahead of Schedule
If you have important engagements, plan to arrive a day or two early. This gives your body time to acclimate to the new environment and time zone, reducing the impact of jet lag. - Avoid Alcohol and Coffee
Alcohol and caffeine can disrupt sleep patterns and dehydrate you. Drink water to stay hydrated and avoid these beverages to help your body adjust more quickly. - Eat Right
Choose your meals based on your activities. Carbohydrate-rich foods can make you sleepy, which is useful if you need to rest. For staying awake, opt for protein-rich foods. - Keep Moving
During long flights, get up and move around. Stretching and light exercises can boost your energy levels and help you stay alert when you need to. Avoid heavy exercise close to bedtime.
Now that you know how to beat jet lag, remember to adjust back before returning home. Frequent travelers might benefit from consulting a sleep medicine specialist for additional strategies.
