How to avoid jet lag

When you travel and fly across multiple time zones, you may experience jet lag.

But why do you get jet lag? And what can you do to avoid it?

Learn more about jet lag and get 7 tips on how to avoid it on your tour.

What causes jet lag?

The body has an internal clock controlled by various hormones that are produced at certain times of the day. Your body is therefore adapted to the time zone in which you normally live.

When you travel into other time zones, east or west, your body has to adapt to the new time zone, which means you can get jet lag.

Some people find it harder to adjust to new time zones than others. It is said to be easier for the body clock to fly west than east, because you follow the sun and extend the day.

7 tips on how to avoid jet lag

If you are one of those people who suffers badly from jet lag, the following 7 tips on how to avoid jet lag might help you on your tour.

Bear in mind that you can get jet lag on both outbound and return journeys, so the following 7 tips can also be used for your journey home – especially if you need to get back to everyday life quickly.

1) Go to bed earlier/later

When flying east, it may be a good idea to go to bed an hour or two earlier than you usually do a few days before you leave.

When flying west, it may be a good idea to go to bed later and wake up later than usual in the days leading up to your departure.

Also, set your watch to the local time as soon as you get on the plane. This makes it easier to adjust to the local circadian rhythm and get used to the new time. If it’s night where you’re headed, you should try to sleep, and if it’s day, you should stay awake.

Bring items with you that may help you sleep such as a sleep mask, earplugs, a travel pillow and a warm sweater.

2) Eat meals at the destination’s meal times

The meals that we consume over the course of a day help regulate our body’s internal clock and rhythm.

So, if you start eating according to the new time zone a few days before departure, you can help your body recover faster from jet lag.

3) Do some exercise

Ideally, do some exercise before flying, as it can help your body feel tired and relaxed as you glide across the clouds. Walk out to the gate at the airport and take the stairs instead of the lift, for example.

If you need to keep yourself awake at the destination after the flight, a walk also helps keep your body going and energy levels up, so you don’t conk out before bedtime.

4) Drink water and avoid alcohol

You probably know the feeling. After a fun night out with a little too much alcohol, there’s a real risk of getting a hangover. And a large part of this is due to dehydration and the lack of sleep.

Dehydration can also cause jet lag symptoms, so it’s important to drink plenty of fluids and avoid alcohol, which can mess up your sleep pattern and thus make it harder for you to adapt to the new circadian rhythm.

5) Turn off mobiles and other displays

The blue light emitted by your mobile phone makes it harder for your body to fall asleep.

So, if you need to sleep on the flight, try switching off your phone, tablet and other electronic displays one hour before you want to sleep.

6) Follow the circadian rhythm at the destination

When you arrive, it’s a good idea to follow the day/night rhythm at the destination. So, if it’s morning there, you should stay awake until it’s bedtime again.

Sunlight has an effect on our internal clock. So if you arrive at your destination in the morning, it’s a good idea to go for a walk outside as the sunlight will give you an energy boost.

7) Only take short naps

If you’re really struggling to stay awake, take a short nap. But remember to set your alarm! If you fall asleep in the middle of the day, it may be difficult to sleep when night falls and you’ll find it harder to adjust to the new time zone.

As a rule, a power nap should last about half an hour and no longer than two hours.

Have a great trip!

TourCompass – From tourist to traveller