I have travelled to so many places around the world over the years, and jet lag is something I have experienced many times.
But there are ways to avoid or at least minimize it.
- Change your clock to the time zone you are going to on the flight and try to sleep if it is night time at your destination. You want to be living in the time zone you are heading to. This is the most important thing you can do. You don’t want to be living on the time zone you left from or you will get jet lag.
- When you land, if it is daytime, get some light. Light really helps!
Your body will adapt if you get light. If it is daytime but you go for a nap because it is night back home, this will make jet lag worse. - Try to avoid napping outside of bed time. Sleep longer at night if you need more sleep, but don’t sleep in the day.
- Use melatonin if you prefer. You take this before you go to sleep, making sure it is at night in the timezone you are in. This helps regulate your sleep.
Some recommend 0.5 mg of melatonin 13 hours before the time you want to wake up. - Drink lots of water. Jet lag is worse if you are dehydrated, so drink that water!
- Avoid caffeine. It won’t help and can dehydrate you more which makes jet lag worse.
I rarely get bad jet lag if any at all now, because I try to sleep only at night in the time zone I am in. I make sure to get enough light in the daytime when I land too. I also carry melatonin which I take if needed. I don’t always use this.
The best thing I could say is sleep on the flight then when you arrive, live in that time zone and sleep only when it is your bed time. Drink lots of water and avoid napping in the day.
It works for me and many others. Try it on your next flight!
