Overcoming Jet Lag: Tips for Frequent Travellers

Overcoming Jet Lag: Tips for Frequent Travellers

Jet lag is one of the most common challenges faced by frequent travellers. The disruption of your body's natural circadian rhythm when crossing time zones can lead to fatigue, difficulty concentrating, and even digestive issues. However, with the right strategies, you can minimize the impact of jet lag and arrive at your destination feeling refreshed and ready to go. At Make Love Your Compass, we believe in navigating life’s challenges with grace and ease, including those encountered on your journeys. Here’s how you can overcome jet lag with our guiding principles:

1. Adjust Your Sleep Schedule Before You Leave

One of the most effective ways to combat jet lag is to gradually adjust your sleep schedule before you even leave for your trip. If you’re traveling east, try going to bed an hour earlier each night for a few days before your departure. If you’re heading west, do the opposite. This helps your body slowly adapt to the new time zone, reducing the shock of the change when you arrive.  

2. Stay Hydrated

Dehydration can exacerbate the symptoms of jet lag, so it’s important to drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine, as these can dehydrate you further and disrupt your sleep cycle. Instead, stick to water or herbal teas to keep your body hydrated and help you sleep better.

3. Get Plenty of Natural Light

Exposure to natural light is crucial for resetting your internal clock. After you arrive at your destination, spend as much time outdoors as possible during daylight hours. This will help your body adjust to the new time zone more quickly. If you’re traveling east, try to get morning sunlight; if you’re heading west, seek out light in the afternoon or early evening.

4. Consider Melatonin Supplements

Melatonin is a hormone that helps regulate sleep-wake cycles. Taking melatonin supplements can be an effective way to reduce jet lag, especially if you’re crossing multiple time zones. Take a small dose (usually 0.5 to 3 mg) about 30 minutes before you plan to sleep at your destination. It’s best to consult with a healthcare provider before using melatonin to ensure it’s appropriate for you.

5. Time Your Meals

The timing of your meals can also influence your body’s internal clock. Try to eat meals according to the time at your destination, even if it feels unnatural at first. Eating breakfast at the local time can signal to your body that it’s morning, helping you adjust more quickly to the new time zone.

6. Practice Good Sleep Hygiene

Creating a sleep-friendly environment is key to overcoming jet lag. Make sure your sleeping area is cool, dark, and quiet. Consider using earplugs, an eye mask, or a white noise machine to block out any disturbances. Stick to a bedtime routine that relaxes you, such as reading or taking a warm bath, to signal to your body that it’s time to sleep.

7. Avoid Heavy Meals and Exercise Before Bed

Heavy meals and vigorous exercise before bed can disrupt your sleep and make it harder to fall asleep in a new time zone. Instead, opt for a light snack if you’re hungry and engage in calming activities, like stretching or meditation, to help you wind down.

8. Take Short Naps if Necessary

If you find yourself feeling extremely tired during the day, taking a short nap (20-30 minutes) can help you recharge without interfering with your nighttime sleep. However, try to avoid napping too close to bedtime to ensure you can fall asleep when you need to.

9. Be Patient with Yourself

Finally, it’s important to be patient with yourself as you adjust to a new time zone. Jet lag can take a few days to fully overcome, especially if you’ve crossed multiple time zones. Listen to your body, get plenty of rest, and don’t be too hard on yourself if you’re not feeling 100% right away.

Jet lag doesn’t have to ruin your travel plans. By taking these proactive steps, you can help your body adjust more smoothly to new time zones, ensuring that you make the most of your time away. At Make Love Your Compass, we encourage you to navigate these challenges with love and mindfulness, so you arrive refreshed and ready to embrace your next adventure.

From my heart to yours, 

Caterina Barregar, CEO

Make Love Your Compass