Going on international adventures is a fantastic way to see the world. Reaching far destinations, however, usually means taking a long-haul flight. Jet lag is very common when traveling abroad, and getting used to being in a new timezone isn’t always the easiest task. Fortunately, there are plenty of things that you can do to minimize jet lag, so that you can adjust more quickly upon arrival. From adjusting your sleep schedule ahead of time to staying hydrated and more, here are some helpful tips for beating jet lag.
Adjust Your Sleep Schedule Ahead of Time
A few days before leaving for your trip, move your bedtime and wake-up time by 30-60 minutes toward your destination’s schedule. Not only can this help your circadian rhythm adapt, but it can also regulate your sleep-wake cycle. This can be especially helpful if you’re crossing multiple time zones. Try to get plenty of quality sleep in the few days before your trip, so that you don’t begin your journey already fatigued.Â
Get Sleep on the Plane
Try to get some quality sleep on the plane if possible. Set your phone to your destination’s time zone to help shift your sleep schedule, and use a travel pillow, noise canceling headphones, or eye mask to help you sleep easier. Wear loose, comfortable clothing, and avoid heavy or greasy meals before flying. This will help you get some rest beforehand, giving you a much needed energy boost once you land.
Stay Hydrated
One of the best ways to combat jet lag is to stay hydrated. Flying on an airplane can dehydrate you quickly, which is why you should do everything you can to ensure you’re consuming enough water. Bring a reusable water bottle with you and refill it after going through airport security. You typically will only get small amounts of water on the plane, so bringing your own is always a good idea. Also, be mindful of your caffeine and alcohol intake, as they can dehydrate you.
Pack a Jet Lag Recovery Kit
Bring along a jet lag recovery kit to adjust to your new time zone more quickly. This can help you get over jet lag as soon as possible, so that you can enjoy your trip to the fullest. Some things that you can bring include an eye mask, earplugs, a travel pillow, reusable water bottle, healthy snacks, and compression socks. You’d be surprised at how useful these items can be, especially when trying to get back on track with your sleep schedule.
Avoid Overscheduling Your First Day
You might be tired when landing at your destination, and may want to take it easy the first day. Give yourself some time to recover instead of filling your arrival day with activities. Take breaks when needed, but avoid spending the whole day laying in bed and sleeping. Allow yourself to unpack your suitcase and settle into your accommodations before exploring, and listen to your body throughout the day so you don’t push yourself too much.Â
Stay Awake Until the Local Bedtime
Once you arrive at your destination, do not sleep right away. Do your best to stay up until it’s nighttime, and then try to get some sleep. Napping on the first day can only worsen your jet lag, and cause continued fatigue. We know that this isn’t always the easiest thing to do, but trust us when we say that it will help you out immensely, and allow you to better enjoy the rest of your trip.
Get Plenty of Sunlight
Being in the sun and getting plenty of natural light is key to resetting your body’s internal clock. This is actually one of the best things that you can do in order to adjust to a new time zone. After checking into your hotel, get outside and take a short walk. Not only can this boost your mood and energy levels, but it can also improve alertness. In fact, if you have time, try to get outside in the sun each morning of your trip.
Create a Sleep-Friendly Environment
Once you’re at your destination and it’s finally time to get some rest, it’s important that you create a sleep-friendly environment. This will allow you to get comfortable, and fall asleep more easily. Follow a soothing nighttime routine, and try to stick to it each night before bed. Keep your room cool, dark, and quiet, put on an eyemask, and wear earplugs. This signals to your body that it’s time to sleep, allowing you to rest and recharge for all of your upcoming adventures.
If you need a passport or visa for your international trip, Swift can help! To get started, begin the application process today by visiting our website. It’s quick and easy to fill out, and before you know it, you’ll have your passport or visa in time for your trip. Additionally, if you have any questions along the way, please don’t hesitate to contact us. No matter where you’re going, we’ll get you there.
