Even for the more well-traveled, jet lag is bound to happen. It’s a common problem for any traveller who crosses multiple time zones on a flight.

It’s a problem that could potentially suck the joy out of a trip, as jet lag will disrupt sleep patterns, energy levels and overall well-being. So how can you beat jet lag? Let’s break down five ways to beat jet lag and recover faster. But first, let’s understand what jet lag actually is.

What is Jet Lag?

Formally known as desynchronosis, jet lag is a temporary sleep disorder that occurs when your body’s circadian rhythm is essentially turned upside-down by rapidly flying across time zones. 

This happens because your 24-hour internal clock is still synchronized with your original time zone, causing a mismatch between your body’s signals and the local time.

Crossing time zones, direction of travel, and individual circadian rhythms are just a few factors that could affect the severity of jet lag.

Jet lag symptoms could include:

• Exhaustion
• Difficulty sleeping
• Dehydration
• Trouble focusing
• Nausea
• Irritability 

5 ways to beat jet lag

1. Slowly change your sleep schedule

Prepare to beat jet lag by, well, preparing! Start changing your sleep schedule days before your trip so you’ll be acclimated when you land. Don’t make a drastic change, though. Make a gradual shift by going to bed and waking up an hour earlier or later. 

A jet lag-specific app could also help you make the necessary adjustments to your sleep schedule.
 

2. Hydrate, hydrate, hydrate

Combat jet lag-associated dehydration by staying well-hydrated before, during and after your flight. Bring a refillable water bottle and use it frequently throughout your flight.

Water is essential for staying well-hydrated and reducing excessive alcohol and caffeine, which can dehydrate you even more.

3. Natural light 

Your body’s internal clock revolves heavily around natural light, so when you arrive at your destination, spend as much time outside in the sunlight as possible. This will help your body adjust to the new time zone faster and help regulate your sleep-wake cycle quickly. 

4. Sleep aids

Sleep aids like melatonin supplements could help manage jet lag-related symptoms as long as they are used in moderation. But like with any medication or supplement, it’s important to consult with a healthcare professional before taking them.
 

5. Physical activity 
 

Staying active can help increase your energy levels, which may help reset your internal clock. Whether it’s yoga, running, or walking, light to moderate exercise can boost your endorphins, improve your mood and make it easier to stay awake throughout the day. 

Don’t let jet lag ruin your trip. By following these five tips, you could potentially beat jet lag and recover faster. 

Of course, everyone’s body reacts differently to travel, and every type of trip can’t be generalized. But by experimenting with these tips and properly planning, you can mitigate the effects of jet lag and make unforgettable memories on your trip.