7 Ways to Beat Jet Lag and Sleep Well While Traveling

-

Traveling across time zones can be a thrilling experience, but jet lag can quickly drain the excitement. That groggy, out-of-sync feeling that hits after a long flight? Yep, that is jet lag. Your body’s internal clock gets all confused, making it hard to sleep, stay awake, or focus. But don’t worry, there are ways to beat it and sleep like a baby even while travelling.

Here are seven practical tips to help you bounce back from jet lag faster and sleep well on your travels.


1. Adjust Your Schedule Before You Fly


One of the most effective ways to combat jet lag is to ease into the new time zone before you even leave. A few days before your trip, try to shift your sleeping and waking times closer to your destination. If you are flying east, go to bed an hour earlier each night. Are you flying west? Stay up a bit later.


Why does this work? According to Dr. Charles Czeisler of Harvard Medical School, our bodies naturally take a while to adapt to time zone changes. By preemptively tweaking your schedule, you're helping your internal clock adjust faster .


2. Stay Hydrated, But Skip the Alcohol


Dehydration can worsen the symptoms of jet lag, so it’s important to drink plenty of water before, during, and after your flight. However, steer clear of alcohol and caffeine. While that glass of wine may seem like the perfect way to relax during a long flight, alcohol can disrupt your sleep cycles and leave you feeling even more groggy.


A study published in the Current Opinion in Psychology Journal found that consuming alcohol can lead to poor-quality sleep and increased fatigue, which is the last thing you need when trying to combat jet lag.


Consider packing a Collapsible Water Bottle from Amazon. It is compact, leakproof, and easy to carry. Fill it up after security, and you will have water handy without needing to buy overpriced airport bottles.


3. Expose Yourself to Natural Light


Light exposure is one of the biggest factors in resetting your internal clock. When you arrive at your destination, spend time outside during the day to soak up natural light, especially in the morning. Sunlight helps regulate your body’s melatonin production, which signals to your brain when it’s time to be awake and when to sleep.


Research has shown that morning light exposure helps reduce the severity of jet lag symptoms. A 2024 study published in The Lancet explained how sunlight triggers your body’s circadian rhythms, making it easier for your internal clock to sync with your new environment.


4. Take Melatonin Supplements


Speaking of melatonin, you can also consider taking melatonin supplements to help adjust your sleep-wake cycle. Melatonin is a natural hormone that your body produces in response to darkness. When travelling, your body might not produce melatonin at the right times, so supplements can give you a little boost.


The key is to take melatonin at the right time. For eastward flights, take a small dose 30 minutes before your desired bedtime. For westward travel, take it when the sun sets at your destination. Just don’t overdo it, too much melatonin can make you groggy the next day.


For a convenient option, check out Natrol Melatonin Tablets on Amazon. They dissolve quickly and are great for travel.


5. Take Short Naps (But Not Too Late)


It’s tempting to crash for hours after a long flight, but long naps can throw off your sleep schedule even more. Instead, take short naps of 20–30 minutes if you're really struggling with fatigue, but avoid napping late in the afternoon.


According to sleep experts, napping in the afternoon or evening can mess with your ability to sleep at night. Dr. Matthew Walker, author of Why We Sleep, suggests keeping naps short and during the earlier part of the day.


6. Use Sleep Aids Like Eye Masks and Earplugs

When flying or adjusting to a new hotel room, blocking out light and noise is crucial for getting good sleep. Eye masks and earplugs can make a huge difference, especially if you're trying to sleep on a plane or in a noisy environment.


Try the MZOO Sleep Eye Mask on Amazon, it is designed to block out all light without pressing on your eyes, and it’s perfect for travellers who need to sleep on planes or in hotels where the curtains aren’t up to snuff.


Additionally, pack a good pair of Ultra Soft Foam Earplugs to drown out aeroplane noise or street sounds outside your hotel.


7. Stay Active Upon Arrival


After a long flight, it is tempting to sit down, relax, and veg out. But light exercise can actually help reset your body’s internal clock faster. A quick walk, yoga, or even a swim at the hotel pool can get your blood flowing and reduce the lethargy that comes with jet lag.

Physical activity helps increase endorphins, which boost your mood and help your body adjust to the new time zone faster. A 2010 study published in the journal Sleep Medicine Reviews highlighted that exercise, particularly aerobic, has positive effects on sleep quality and circadian rhythm adjustments. 


For an easy post-flight stretch, check out my article on the best yoga poses to relax your mind and prepare you for sleep.


Final Thoughts


Beating jet lag is all about making small, intentional adjustments. From light exposure to hydration, exercise, and sleep aids, there are plenty of ways to minimize the effects of jet lag and start enjoying your trip. While everyone’s body adjusts differently, incorporating a few of these science-backed strategies will help you get the rest you need and make the most of your travels.


So next time you are flying across time zones, pack smart, hydrate well, and give your body a helping hand to sleep soundly and wake refreshed, no matter where you are in the world. 

Comments

Post a Comment

Popular posts from this blog

The 7 Stages of Sleep and What Happens in Each

-
Image
  We have all heard about the importance of sleep, but what is really going on when we close our eyes and drift off? Sleep isn’t just one continuous state. It is made up of different stages, each with its own role in keeping our body and brain healthy. In this post, we will break down the 7 stages of sleep, what happens in each, and how they contribute to our overall well-being. Stage 1: The Drowsy Drift (NREM) This is that light sleep we all experience just as we are falling asleep. You know the feeling, your eyelids get heavy, your thoughts start to wander, and you might even twitch a little. In this stage, your body is beginning to relax, and your brainwaves slow down from their active daytime rhythm.   Your heartbeat, breathing, and eye movements slow down. Muscles relax, but it is easy to wake up from this stage. It is the transition between wakefulness and sleep. Without this phase, you’d have a hard time diving into deeper sleep stages. According to research from ...
Read more

7 Evening Workouts to Help You Sleep Better

-
Image
  If you have ever found yourself unable at night, staring at the ceiling, and wondering why sleep just won't come, you are not alone. One of the sneaky reasons behind this may be a lack of physical activity during the day or perhaps, you are doing the wrong kind of workout at the wrong time. Did you know that exercising in the evening can help you sleep better? But not all workouts are created equal. Let's look at seven types of evening exercises that will set you up for a restful, deep sleep. And I’ll throw in some scientific findings to back it up, so you know this isn’t just guesswork. 1. Yoga: The Ultimate Wind-Down Yoga isn’t just about striking poses and looking zen. It is actually a powerful way to calm both the mind and body before bedtime. One of the best yoga styles to try is Hatha yoga , which focuses on slow, mindful movements and breathwork. A study published in the journal International Journal of Yoga found that practicing yoga can improve sleep quality by red...
Read more

Can Rubbing a Baby's Head Help Them Sleep?

-
Image
Are you a first-time mum? Probably you have heard it said that rubbing your baby's head will make the baby sleep. If you are wondering whether this is true then you are not alone. You might have heard other parents swear by it, but you are sceptical about it. Well, the short answer is yes, it can.  Let's look into why children tend to fall asleep when someone softly rubs their heads. Why Rubbing Your Baby's Head Helps Them Sleep Babies are comforted by touch. When you gently rub your baby's head, it creates a calming and soothing sensation for them. Think about how relaxing a head massage feels to you. It is the same for your baby, on a much smaller scale. This gentle touch helps to calm their nervous system, making it easier for them to relax and fall asleep. A study published in the Journal of Clinical Nursing found that touch therapy, like gentle stroking or rubbing, can significantly improve sleep in infants. Babies who received this kind of soothing touch fell as...
Read more