Travelling across time zones is exciting, but the struggle with jet lag can be real! Whether you’re flying abroad for a vacation or an important business trip, adjusting to a new time zone can be tough. That groggy feeling, daytime sleepiness, and disturbed sleep schedules, many of you might have experienced these. But don’t worry — there are ways to manage jet lag effectively. So, the next time you travel, fly worry-free!
What is jet lag?
Jet lag happens when your body’s internal clock (circadian rhythm) is out of sync with the new time zone. This usually occurs when you travel across three or more time zones, making it difficult for your body to adjust to the local time.
Common symptoms of jet lag
- Fatigue and tiredness
- Difficulty sleeping (insomnia)
- Trouble concentrating
- Mood swings or irritability
- Digestive issues (constipation or diarrhoea)
- Loss of appetite
The severity of jet lag depends on factors like age, health, and how many time zones you’ve crossed. The more time zones you travel across, the more pronounced the symptoms can be.
How to minimise jet lag?
Here are some easy and practical tips to help you adjust faster to the new time zone, stay energetic, and enjoy your trip without feeling exhausted.
- Adjust your sleep schedule before you travel
One of the best ways to reduce jet lag is to gradually shift your sleep schedule a few days before departure. If you’re travelling east, try sleeping earlier each night. When heading to the west, go to bed later than your usual time.
- Stay hydrated
Dehydration worsens jet lag symptoms, and the dry cabin air inside a plane can make it even worse. Make sure to drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine, as they can dehydrate you and disturb your sleep.
- Try to sleep on the plane
If you’re travelling overnight, try getting some rest during the flight. Use an eye mask, earplugs, or noise-cancelling headphones to create a comfortable sleep environment. Choose a window seat if possible—it allows you to rest against the side and avoid disturbances.
- Get some sunlight as soon as you arrive
Sunlight is a natural regulator of our body clock. After reaching your destination, spend time outdoors in natural light, especially in the morning. This will help your body reset faster and reduce jet lag symptoms.
- Eat light & healthy meals
Your diet can influence jet lag recovery. Eat light and nutritious meals before and during the flight. Avoid heavy, greasy foods that can slow down digestion. Include protein and fibre-rich foods to keep energy levels steady. Eating meals in sync with the new time zone can help adjust your body clock faster.
- Take short naps (but not too long)
If you’re feeling sleepy during the day, a 20-30-minute power nap can help recharge you. However, avoid long naps, as they might make it harder to sleep at night.
- Move around & stretch during the flight
Sitting for long hours on a plane can make jet lag worse. Stretching and walking around during the flight can improve blood circulation and help you feel less sluggish. Some easy exercises you can do while flying are rotating your ankles and wrists, stretching your legs and arms or walking up and down the aisle every couple of hours.
- Consider taking melatonin
Melatonin is a natural sleep hormone that helps regulate the body clock. If adjusting to the new time zone is difficult, a small dose of melatonin supplements can help you fall asleep at the right time. However, it’s best to consult a doctor before taking melatonin, especially if you have any existing health conditions.
Conclusion
Jet lag can be annoying, but it doesn’t have to ruin your trip. With a little preparation, you can minimise its effects and make the most of your journey. Adjusting to a new time zone doesn’t happen overnight. Most people take about a day per time zone crossed to fully recover from jet lag.
Before your trip starts, ensure to obtain travel insurance covering flight disruptions, medical emergencies, or other travel hiccups. If your insurer has a travel insurance app, you can make quick claim intimation through that.