Can I prevent jet lag during my long-haul trip?

Jet lag is a common issue for travelers. Here are some practical tips to help alleviate its effects.

In this series, the Dinogo Planet team addresses your travel concerns and shares tips to ensure a smooth journey. This week, Dr. Jenny Yu, head of medical affairs at our sister site Healthline and a travel health specialist, offers insights on combating jet lag.

Question: Are there effective strategies to avoid (or quickly recover from) jet lag? I often experience stomach issues for the first few days of vacation. What can I do to prevent this on my upcoming trip that involves an 8-hour flight?

Dr. Jenny Yu: Jet lag symptoms are typically more pronounced when traveling east and crossing several time zones. The swift transition in time zones can disrupt your body's circadian rhythm, requiring time to adapt. During this adjustment, you might face fatigue, trouble sleeping, concentration difficulties, headaches, and a general feeling of unease. Experiences vary, but the good news is that there are effective methods to alleviate these symptoms and their intensity.

Steps to take two to three days before your trip to reduce jet lag

• Adjust your sleep schedule: if heading east, try going to bed one to two hours earlier; if heading west, sleep one to two hours later.

• Ensure you are well-rested, aiming for seven to eight hours of sleep each night.

• Maintain your usual activity and exercise routine.

How to combat jet lag while traveling

• Staying hydrated is crucial. Increase your water intake, and consider alternatives like coconut water or hydrating fruits such as watermelon and strawberries.

• Steer clear of alcohol, sugary beverages, and energy drinks, as these can exacerbate your adjustment to a new time zone.

• Try to sleep on the plane according to your destination’s time zone by taking naps to help your body acclimate.

How to alleviate jet lag 24 to 48 hours after arriving at your destination

• Adapt to the new time zone by aligning with the local day-night cycle. This may require staying awake by going for a walk or jog, as physical activity can help.

• Seek out natural light as much as possible.

• Keep drinking water, while steering clear of alcohol and caffeine. If you struggle to sleep, a melatonin supplement might help (although opinions on its effectiveness vary).

In addition to previously mentioned symptoms, some people may experience heightened nausea and indigestion. This is often linked to feelings of fullness, as your appetite is tied to your circadian rhythm; when this rhythm is disrupted, stomach problems can arise.

Advice for managing nausea associated with jet lag

• Have meals at times that align with the new time zone.

• Opt for smaller, more frequent meals until the symptoms improve.

• Steer clear of greasy and processed foods.

• Intermittent fasting before your trip or while on the plane can also alleviate these symptoms, as heavy foods can be harder to digest and may worsen them.

Always pay attention to your body. If you need to take a 20-minute power nap to push through the day, go ahead and do it.