As a military spouse living overseas, I’m no stranger to long haul flights in the middle seat of the middle row. That’s me, bleary eyed and crawling to the rental car craving dinner when everyone else has just tucked into morning coffee and scones. Jet lag affects people differently, but whether you’re sleepy, groggy or hungry at all the wrong times, it is definitely disruptive. The general rule of thumb is that it takes one day per time zone crossed to reset the body’s circadian rhythms, but if you fly from the west coast for a week long dream vacation to Italy, you will have crossed nine time zones. By the day per hour measurement, you will finally be adjusted to local time two days after you return home.
So, how is a poor traveler able to salvage their vacation and avoid the fuzzy-eyed monster? Below are my tried and true tricks to outsmart jet lag.
1. Sleep on the Plane
Even if you’re not tired, for long haul flights any bit of sleep you can snag in your seat will help tenfold on the other end. If light and noise are a distraction for you, invest in a set of ear plugs, a sleep mask and a neck pillow. Avoid the neck pillows which need to be inflated and opt for a bean-bag style instead. These pillows form-fit to your ears and shoulder and won’t deflate and leave your neck overstretched.
Travel can dehydrate you, whether you’re dragging your bags through a hot airport or sitting in the dry, recycled air of the plane. Purchase a couple of large water bottles (after you have passed security of course), and focus on rehydrating before, during and after your flight.
Headed out on vacation, it’s easy to overindulge at bit with wine or cocktails pre and during flight. Unfortunately, alcohol dehydrates the body and interferes with regular, restful sleep. Think about the last time you overindulged and woke up cursing the sun and your weakness for merlot. Avoid it here. Save the cocktails for when you’re settled in your hotel and can really relax.
4. Reset your Watch Immediately
Start thinking in terms of your new destination, and stop wondering “what time is it really“. Get on board with the activities of your new location. If it’s breakfast time, have some coffee and a roll, if it’s lunch time, grab a sandwich. Start your body on a good schedule and feed it at regular intervals.
5. Take a Walk Outside
Exercise and exposure to the sun are key in resetting the body’s natural rhythms. Slap on some sunscreen and take a 30 minute walk around the neighborhood. Not only will your body love it, but you may find a perfect, out of the way, spot for dinner.
Depending on whether you are gaining or losing time in your travels, your body will fight your to stay up or sleep for a whole day. If you find you’re exhausted, try to avoid naps if at all possible, and try to stay up until at least 8 pm local time. If you find your body wants to stay up, try to be in bed before midnight. By aligning yourself as much as possible with the sleep schedule of your new location, your body will wake up refreshed and jet lag will be minimized.
