Last updated on April 28th, 2023 at 04:35 pm
Jet lag refers to the symptoms you experience when switching between two different time zones when travelling. It is very common to often take some time to adjust to a new time zone.
As we approach the end of August, many of you will be travelling back home from across the world. Summer holidays can be the perfect chance to relax and refresh, until the holiday approaches an end and we are faced with the fears of jet-lag. Flying across the globe from one time zone to another can really disturb our circadian rhythms meaning that we might still be stuck in a different time zone. This can dramatically affect the amount of sleep we endure when getting back from holiday, so we have put together some top tips to avoid jet-lag.
Adjust back into your usual sleeping pattern gradually
If you want to hope to get back into the timezone quickly, then it is important that you prepare your body a couple of days before. If you shift your bedtime gradually, then your chances of having jet-lag are minimised. If you’re flying East, then an earlier bedtime is advised. If you’re flying West, then it is best to stay up a little later than usual. Gradually adjusting back into your routine bed time is key.
Get back into the timezone straight away
As soon as you get off a flight, you have to beat the jet-lag by staying awake until your usual bedtime. In the case that you simply cannot keep awake, then you might want to have a short nap, but this should only be a power nap. If you drift off for any longer than 2 hours, then you might be fighting to get back into the timezone for a longer period of time.
Get outside, see the light
To get our circadian rhythms back into their usual cycle, you need to be outside. Exposing yourself to sunlight during the day can help your biological clock relax into the correct timezone.
Do not let your smartphones disturb your circadian rhythm
Make sure that when you are arriving back from your trip, you remember to change the timezone on your phone. Most phones nowadays connect to the internet and automatically revert your phone back to the correct time, but if not, be aware of the alarm clocks you might have set while away.
Alcohol might make you sleep, but it can worsen your jet lag
Having an in-flight drink on your journey home might sound like a nice way to soothe back into your everyday life, but studies suggest that having a drink on the plane can actually worsen your jet lag. Alcohol can be problematic to your flight related dehydration which can take effect on your sleep. If you struggle to sleep on planes, then you might want to talk to your doctor about sleep medications rather than resulting to alcohol.
Water is essential
When travelling on a plane, your body can get very dehydrated so it is important that you drink plenty of water often. You might be keen on a strong coffee to keep you awake, but be aware that coffee can take affect on your body for many hours so you might find it more harm than good when trying to fit back into the correct time zone.
Eliminate noise and light
While you are on the plane, you might benefit from having a power nap. Sometimes sleeping on the plane can be difficult when there is a lot of activity and noise going on around you. If you are planning on getting a nap in on the plane, then you might want to consider bringing earplugs and an eye mask on board.
Get a flight upgrade
If you are in desperate need of a nap on your journey home, then you might want to consider seeing at the flight desk if you can upgrade seats to premier or business class. With comfier chairs and more space, you are more likely to feel relaxed and able to fall asleep.
You have gone on holiday to relax, not tire yourself out
The majority of us go on holiday to relax and unwind. However, many of us on holiday really want to make the most out of it so on the last few days, we do all but rest. Although this might seem like a good idea, it can also make us get home to feel like we need a vacation from our vacation. If you can, try to fit in all your activities near the start of your holiday and ease into going home at least 48 hours before you depart.
Stop yourself from thinking about what time it would be…
One of the worst things you can do when you have jet-lag is to think, “no wonder why I’m tired, it would be 5am in Florida right now”. Thinking like that is only going to make your body resent you from awakening in the morning. Instead, be present. Look at the time it is and channel that time.