Tips to Overcome Jet Lag: 7 Essential Recovery Strategies You Should Try

Picture yourself arriving in your dream destination, eager to see the sights. Instead of excitement, you’re met with fatigue and headaches—common signs of jet lag. So, how can you conquer jet lag?

Let’s explore what jet lag is, its underlying causes, duration, and effective remedies for recovery.

Recognizing Jet Lag and Its Symptoms

Experiencing sleeplessness and lightheadedness after a long flight isn’t uncommon. Many travelers face these jet lag symptoms as well.

This sleep disruption happens when the circadian rhythm is thrown off balance. This rhythm is responsible for managing and regulating an individual’s sleep patterns.

It frequently occurs when you travel to a country in a different time zone. Unfortunately, your internal clock continues to align with your original time zone, leading to a mismatch with local time.

Jet lag is real, not a myth. Nearly 70% of travelers experience this sleep disorder, often accompanied by various symptoms listed below:

So, how long does jet lag persist? The duration varies for each individual, but it usually resolves within a few days. Experts suggest that it takes about one day to acclimate for each time zone crossed.

For example, if you travel from NYC to London (crossing five time zones), it might take five days to adjust. However, personal health and adaptation techniques can affect this timeframe.

Flight from Sydney to Bali / Denpasar

Understanding the Causes of Jet Lag

This issue arises because your body struggles to adjust to the new time zone immediately. Various changes experienced during the flight can disrupt your body's internal clock.

Due to differing time zones, you may feel drowsy during the day and find it hard to fall asleep at night. Your body requires time to synchronize with the local time.

Besides your body's difficulty in adjusting to the new time, several other factors can exacerbate and influence the intensity of jet lag. Here are some of them.

1. Unpleasant Conditions on the Airplane

While in an airplane cabin, you may experience discomfort due to various factors. For instance, changes in air pressure, humidity levels, and cramped seating can contribute to this.

2. Travel Direction

Traveling eastward usually results in more intense jet lag compared to traveling westward. When heading east and crossing multiple time zones, your internal clock experiences a phase delay, making it harder to adapt your sleep schedule.

3. Number of Time Zones Crossed

The more time zones you traverse, the greater the disruption to your internal clock. Consequently, you'll require additional time to acclimate to the new time zone.

4. Flight Timing

Night flights that lead to disrupted or irregular sleep can exacerbate the symptoms of jet lag.

5. Age and Overall Health Status

Individuals who are ill during the flight and older adults often suffer from more pronounced jet lag. This is because they require a longer period to adjust to the new biological rhythm of their bodies.

How Can You Prevent Jet Lag?

While it's challenging to completely avoid jet lag, the following tips can assist in reducing its impact.

1. Gradual Adjustment

Prior to your journey, attempt to adjust your sleep and wake times to align more closely with the time zone of your destination. For example, if you’re traveling east, aim to go to bed and wake up earlier each day. Implement this strategy for several days leading up to your departure.

2. In-Flight Tips

Stay hydrated by drinking plenty of water. Additionally, steer clear of caffeine and alcohol, as they can interfere with your sleep. If you're on a night flight, make an effort to rest during the journey.

3. Relaxation Techniques

Manage your stress by incorporating relaxation methods like meditation, yoga, and deep breathing exercises.

4. Managing Light Exposure

Once you arrive, make the most of sunlight during the day. At night, limit exposure to bright lights, particularly from your electronic devices, before going to bed.

Ways to Overcome Jet Lag

Despite your best efforts to avoid jet lag, this sleep disruption can still affect you. If you experience symptoms, consider following the tips below to recover more swiftly.

So, how can you recover from jet lag when you return home? These strategies are also helpful after your vacation.

1. Stay Hydrated

Dehydration can intensify the symptoms of jet lag. Therefore, make sure to drink plenty of water after you land.

2. Adjust to the New Time Zone

Upon arrival, it's crucial to align with the local meal and sleep schedule. If you arrive during the day, resist the urge to nap, as this may hinder your ability to sleep at night.

Challenge yourself to stay awake until a suitable bedtime according to the new time zone. This practice will facilitate a quicker adjustment to the local sleep-wake rhythm.

3. Utilize Caffeine Wisely

A morning cup of coffee can help you stay alert throughout the day. However, it's best to avoid coffee in the afternoon and evening to ensure it doesn't disrupt your sleep at night.

4. Welcome Sunlight

Exposure to natural light is an effective method for syncing your circadian rhythm. Therefore, try to spend time outside during daylight hours in your new surroundings.

5. Ensure Your Bedroom is Comfortable

If you're struggling with insomnia, consider optimizing your sleeping environment for comfort. This could mean turning off the lights, setting a suitable temperature, and lighting an aromatherapy candle if needed.

6. Engage in Physical Activity

Physical exercise can assist in resetting your internal clock. Simple morning activities like jogging can elevate your energy levels and enhance your mood.

7. Consider Melatonin Supplements

Melatonin is a hormone that helps regulate your sleep-wake cycles. Your body can naturally produce this hormone, but if you're looking for ways to overcome jet lag when traveling from west to east, melatonin supplements can be beneficial.

It's advisable to consult with a healthcare professional before taking melatonin to ensure it's suitable for you.

So, how long does it take to recover from jet lag? By following the aforementioned tips and focusing on rest, you can adjust your body clock within a few days, allowing you to fully enjoy your trip.

Now that you know how to manage and mitigate jet lag, you can lessen the discomfort by planning ahead, controlling your habits during the flight, and taking steps to adjust once you arrive. Have you decided on your next destination? Use Mytour to find unique activities for couples or families. Book your flight tickets through Mytour, arrange your accommodations in advance, and get ready for an unforgettable adventure experience.