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How to Get Over Jet Lag: 10 Recovery Tips to Fix Jet Lag Quickly
Learn what jet lag is, the common symptoms, and how long it lasts. Plus, 10 tips you need before your next trip to help you prevent and get over jet lag.
Traveling across time zones can leave you feeling out of sync, but jet lag doesn’t have to ruin your trip. There are simple strategies that can help you recover and reduce the symptoms of jet lag so you bounce back more quickly from the disorienting effects of long-haul travel. With these strategies in your back pocket, you won’t lose sleep worrying that you’ll lose sleep the next time you travel.
What is Jet Lag?
Jet lag happens because our bodies have an internal clock, also known as a circadian rhythm, that tells us when to wake up and when to sleep. This clock is set to the routine of our usual time zone, but when we fly outside of our time zone, our bodies can feel confused. The good news is that jet lag is temporary. With the right strategies, you can help your body adjust to the new time zone faster.
Common Symptoms of Jet Lag
* Difficulty sleeping at bedtime: When you’re in a new time zone, you might find it hard to fall asleep at night. This is because your body still thinks it’s a different time based on your home time zone.
* Tiredness and exhaustion during the day: You might feel more tired than usual during the day. Tiredness when you arrive somewhere new happens because your body is still in sync with the time zone you came from, and it thinks you should be sleeping.
* Poor sleep quality: Even when you do manage to sleep, it might not be very restful. You could wake up often during the night or have a hard time staying asleep.
* Concentration and memory problems: Jet lag can make it hard to focus or remember things. Poor concentration happens because lack of quality sleep affects how well our brains work.
8 Ways to Prevent Jet Lag
Preventing jet lag can start before you even step on the plane. But there are also measures you can take throughout your trip to help reduce the effects of jet lag.
1. Adjust your sleep schedule: A few days before your trip, start adjusting your sleep schedule to match the time zone of your destination. If you’re traveling east, try going to bed earlier than usual, and if you’re heading west, go to bed later. This gradual change can help your body start adjusting before you even leave.
2. Try to adapt to your new time zone immediately: Once you arrive at your destination, try to follow the local schedule as closely as possible. If it’s daytime, try to stay awake, and if it’s night, try to sleep. This can help your body’s internal clock reset to the new time zone.
3. Stay hydrated: Airplanes can have dry air, but staying hydrated helps your body function better and adjust to new environments more easily. Drink plenty of water, especially during your flight.
4. Expose yourself to natural light: Natural light can help reset your internal clock. Spend time outdoors during daylight hours in your new destination to help your body adjust to the new time zone quickly.
5. Create a comfortable sleeping environment: Make sure where you sleep is comfortable for resting. Consider the temperature of the room, how much light there is, and how quiet it is. A good sleeping environment can make it easier for your body to relax and adapt to the new time zone.
6. Limit caffeine and alcohol intake: Both caffeine and alcohol can affect your sleep. Reduce your intake, especially before bedtime, to improve your sleep quality.
7. Eat light meals: Heavy meals can make you feel sluggish and disrupt your sleep pattern. Opt for lighter meals, especially during the flight and right after you arrive at your destination.
8. Relax before bedtime: Try relaxing activities before bed, like reading or taking a warm bath. Engaging in calming rituals can help signal to your body that it’s time to wind down and prepare for sleep.
10 Proven Tips for Success: How to Recover from Jet Lag
Recovering from jet lag involves simple yet effective strategies that can help your body adjust to a new time zone. By following these tips, you can help your body recover from jet lag more efficiently. Patience and consistency are your best bet on how to fix jet lag.
1. Move your body: Engage in light physical activities like walking or stretching. Exercise and mindful movement can help boost your energy levels and improve your sleep. Even a few stretches in bed right when you wake up can energize you for the day ahead.
2. Stay hydrated: Keep drinking water throughout your day. Hydration is key to helping your body adjust and feel better. Having a water bottle that tracks how much you drink can help keep you accountable and motivated, too!
3. Stretch on the plane: During long flights, stand up and stretch occasionally. Moving your body keeps your body active and reduces discomfort from sitting for too long. The longer the flight, the more breaks you should take throughout.
4. Limit alcohol and caffeine: Try to limit coffee and alcoholic drinks on the plane and once you arrive at your destination, especially a few hours before bedtime. Being mindful of your intake can help to improve your chances of getting good sleep.
5. Get plenty of natural light: Spend time outside during daylight hours. Natural light helps reset your internal clock to the new time zone. Aim to get outside within the first few hours of sunlight and again in the evening right before sunset to help your body adjust more quickly.
6. Adapt to the new time zone: Try to eat, sleep, and do activities according to the local time as soon as you can. Acting like a local can help your body adjust quicker.
7. Give your body nutrients: Choose tasty and nutritious meals that give you energy without making you feel too full or sluggish. Tasting the local fruits, vegetables, and cuisine of your destination is a fun way to fuel up and explore this new locale.
8. Create a relaxing bedtime routine: Enjoy calming activities before bed, such as reading or listening to gentle music, to signal to your body that it’s time to rest. Find your perfect cozy background track for sleep with our various soundscapes, like Peaceful Stream.
9. Avoid long naps: While short naps can be refreshing, long naps can make jet lag worse. Try to stay awake during the day to help your body adapt to the new schedule more quickly. Some advise steering clear of naps when you arrive in your new time zone, so decide what feels best to you. If you choose to take a nap, try one of our nap Sleep Stories like Afternoon Nap to help you relax into a short nap and wake you up at the appropriate time.
10. Seek comfortable sleep settings: Make sure your sleeping area is quiet, dark, and at a comfortable temperature. This could mean creating a restful sleep environment, from soothing Sleep Stories to calming scents, can help you fall asleep more easily. You could also implement helpful tools like eye masks, ear plugs, or even white noise.
How to Get Over Jet Lag FAQs
How do you get rid of jet lag fast?
To get rid of jet lag quickly, adjust your routine to the new time zone as soon as possible. This means trying to sleep when it’s nighttime at your destination and staying awake during the day. Drink lots of water to stay hydrated and spend time in natural light to help reset your internal clock. Eat healthy meals and avoid heavy foods to aid quicker adjustment to the new time zone.
How long does it take to get over jet lag?
The time it takes to recover from jet lag can vary. Generally, it might take about a day for each time zone you’ve crossed to adjust, but this can differ from person to person – some might adjust quicker, while others might take a bit longer. Wondering how to recover from jet lag faster? The best way is to prioritize good sleep, hydrate, and gradually adjust your routine to the new time zone. Active recovery methods like light exercise, avoiding caffeine close to bedtime, and getting morning sunlight can speed up your adjustment. For most people, full recovery takes a few days, but following these steps can make the process smoother.
What are symptoms of jet lag?
Many people experience five common symptoms of jet lag:
- Difficulty sleeping
- Daytime tiredness
- Poor sleep quality
- Difficulty with concentration and memory
What is the best jet lag remedy?
There’s no single best jet lag remedy, but a combination of strategies can make recovery easier. Natural remedies like melatonin, herbal teas, and magnesium supplements may help support sleep, while exposure to natural light and hydration aid in resetting your internal clock. The best remedy depends on your body and travel schedule, so experiment to find what works for you. It’s essential to consult your healthcare provider before experimenting with supplements.
Should you nap when jet lagged?
Taking short naps of around 20-30 minutes can be helpful when you’re jet lagged because they can give you a quick energy boost without interfering too much with your sleep at night. However, try to avoid long naps as they can make you less sleepy at night, so adjusting to the new time zone becomes more difficult. If you find it hard to stay awake during the day, try engaging in light activities or going for a walk to keep yourself alert.How do you get rid of jet lag fast?
Adjust your routine to the new time zone as soon as possible, stay hydrated, and spend time in natural light to help reset your internal clock.
How long does it take to get over jet lag?
It takes about a day for each time zone you’ve crossed to adjust, but this can differ from person to person.
What are symptoms of jet lag?
Difficulty sleeping, daytime tiredness, poor sleep quality, difficulty with concentration and memory.
What is the best jet lag remedy?
A combination of strategies like natural remedies, exposure to natural light, and hydration.
Should you nap when jet lagged?
Yes, take short naps of 20-30 minutes to get a quick energy boost, but avoid long naps.
How can I prevent jet lag?
Adjust your sleep schedule before travel, stay hydrated, and expose yourself to natural light.
What are the common mistakes that make jet lag worse?
Not adjusting to the new time zone, consuming heavy meals, and excessive caffeine and alcohol intake.
Can jet lag be cured with medication?
No, consult your healthcare provider before experimenting with supplements like melatonin.
How does jet lag affect the body?
It affects the body’s internal clock, causing fatigue, sleep disorders, and concentration problems.
Is jet lag the same for east and west travel?
No, traveling east can make it harder to adjust, while traveling west can make it easier.
