Whether you’re a seasoned traveller or a first time traveller, jet lag will happen to everyone while travelling across different time zones. Jet lag is the disoriented feeling that comes when your body’s internal clock fails to keep up with the changed time zones.
It’s something temporary and goes away on its own in a few days normally. But being a bit conscious of this problem can help you to minimise its effects and let you make the most of every moment in your new destination!
Here in this blog, we talk about some tips which will help you to recover from jet lag fast.
Common Symptoms of Jet Lag
Here are some of the common symptoms of jet lag you might experience after you land at your destination.
- Sleep Disturbances – You might experience difficulty in falling asleep during the night and feel sleepy during the day.
- Drowsiness – You might feel drowsy throughout the day and make you lose focus on your work or studies.
- Mood Swings – changed time zones will affect your mood and you’ll feel low or irritated the entire day.
- Digestive problems – you might experience problems in your bowel movement such as diarrhoea or constipation. You might also suffer from indigestion.
- Headache – persistent headaches are generally associated with sleep disturbances.
- Body ache – you might experience muscle soreness and also stiffness in the joints.
Can You Actually Get Over Jet Lag Fast?
It is possible to speed up the process of jet lag recovery. By applying some strategic practices, you can minimise the effects of jet lag and carry on with your travel!
7 Tips to Get Over Jet Lag Fast
#1 Start Before You Travel
Starting your jet lag recovery process before you even embark on your journey can significantly contribute to a smoother transition to a new time zone.It is suggested that you forget your old time zone as soon as possible. Prepare yourself mentally about the time zone mess up. Adapt to your new time zone as soon as you land. If you can adjust your sleep schedule beforehand, then it’ll be of great help. Make sure to get a sufficient rest before your journey.
#2 Exposure to Sunlight
Sunlight is the powerful regulator of our sleep-wake cycle. If you’re landing in your destination in the daytime then after you land, go outside and spend some time in sunlight. This will signal the body to remain awake. And start to dim lights around you in the evening so you can get to sleep faster.
#3 Drink Enough Water
Travelling by air for long hours can make you dehydrated, so always make sure to drink plenty of water. Always remember to drink enough water before your flight, while on your flight and also after landing. This will help you stay hydrated and is great for your overall health.
#4 Exercise to Recover Fast
Exercising regularly actually helps your body to combat the ill effects of jet lag. So, if you don’t normally exercise, then start a few days before your trip. Also, stretch your muscles while you’re on your flight. Sitting for long hours in the flight will cause you even more body ache. Make use of your time in a layover. Try to move and stretch when you can.
#5 Eat Your Meals Right
Forget about your meal timing in your previous time zone. Adapt quickly to your new time zone and have your meals according to your new time zone. This will help your body to adjust to the new time faster. Try to avoid fast or junk foods immediately after landing. Have healthy and balanced meals consisting of proteins, healthy fats, carbs and fibre. Try to include salads in your meals. As your digestive system is already disturbed, so try having light foods and say no to deep fried food.
#6 Maintain Sleep Hygiene
Another important aspect is to maintain sleep hygiene if you want to recover from jet lag fast.
Even with a changed time zone, having proper sleep hygiene will let you fall asleep in the new time zone. Don’t know what sleep hygiene is? We got an entire blog post dedicated to sleep hygiene.
#7 Avoid Caffeine and Alcohol
Yes, you should definitely avoid caffeine and alcohol during your journey. These will make it harder for your already messed up sleep-wake cycle to adjust and recover fast from the clutches of jet lag. Also, caffeine and alcohol both actually cause your body to lose water through frequent urination. This will make you dehydrated. And, as we talked about earlier, you need to stay well hydrated.
How long does it take to get over, actually?
The duration it takes to fully recover from jet lag depends on some factors like the number of time zones crossed, an individual’s capacity to adjust and how well prepared you’re for recovery. Generally, it can take anywhere from a few days to a week for someone to fully adjust to the new time zone.
But for short flights and small changes in time zones, you might experience mild effects of jet lag, which you’ll overcome in a few days. Being more aware and taking cautious steps will actually help you to overcome jet lag faster.
Try the Alora app
The Alora sleep app comes to the rescue when you are tired of making efforts to fall asleep and beating the jet lag. Loaded with the best of sleep sounds, stories and meditations, it helps as your haven to calm yourself and gently drift off into a slumber.