Jet Lag Advice: Must-Know Tips for Adjusting to New Time Zones

Tips to Beat Jet Lag

The thrill of exploring new destinations can often be dampened by the dreaded jet lag, which can leave you feeling disoriented, fatigued and affect your sleep patterns.

But worry not! With the right strategies, you can minimize jet lag's impact and enhance your travel experience.  Read on for more info about Jet Lag and how you can adjust to new time zones elegantly and effortlessly:

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Understanding Jet Lag: Symptoms and Causes

​What is Jet Lag?
Jet Lag describes common sleep problems or disruption travelers can experience after flying over more than two time zones. Basically, your “internal clock” needs time to adjust to the new sleep and wake cycles at your new destination. 

Sleep Deprivation

Jet Lag Symptoms:

• Mental Fog: Struggling with clarity? That's a common symptom.
• Sleep Disruptions: Difficulty sleeping is a classic sign of jet lag.
• Physical and Mental Slowness: Feel like you’re lagging behind? That’s jet lag at work.
• Irritability: Quick to frustration? Blame the disrupted sleep cycle.
• Overwhelming Fatigue: More tired than usual? Jet lag is likely playing a role.
• Physical Discomfort: Experiencing aches and pains can also be a sign.

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Harnessing Light and Your Circadian Rhythm
Light exposure crucially influences our body's circadian rhythm, our natural sleep-wake cycle. Irregularities due to travel can force our bodies to play catch-up:

• - Cross Time Zones: Expect a day of adjustment for each time zone crossed.
• - Direction Matters: Westward journeys generally align better with our natural cycle.

Proven Tips to Tackle Jet Lag
Adapt these practical tips to your travel plans for a smoother experience:
Before You Go:

• - Try to book flights that arrive in late morning or afternoon so can check in to hotel right away, get power nap if needed with time to walk around and get fresh air before it gets nighttime
•  - Adjust your sleep schedule gradually in the days leading up to your departure.
•  - Stay hydrated and reduce intake of caffeine and alcohol.
• - Increase your exposure to natural light to help adjust your body clock

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Stay Hydrated When Traveling

During the Flight:

•  - Switch your watch to the destination time to mentally prepare.
•  - Stay hydrated and keep water intake high and move around periodically.
•  - Try to get some sleep on the plane as this will help...

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Tips for Sleeping on Plane

Insider Traveler Sleep Tips On Plane:
 Must have:

•  - Dress comfortable with layers of loose fitting clothing and warm socks
• - Noise reducing headphones with relaxation music or ear plugs to drown out cabin and engine noise
• - Comfy pillow that supports your neck and head
• - Eye sleep mask to drown out light
• - Consider taking Melatonin or other over the counter safe natural sleep aids
• - Window seats are best for sleeping as can lean against window
• - Bulkhead seats and exit row seats also provide more room

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After Arriving, Adjusting to New Time Zones:

• - Embrace the new time zone wholeheartedly—forget your original one!
• - Nap strategically if needed (no more than 60 minutes) and sync your meals with local times.
• - Take a walk to get movement, stretch legs and get some fresh local air
• - Try your best to follow a normal schedule right away. If it’s daytime, attempt to take in some sunlight. If it’s evening or night,     it’s okay to go straight to sleep. If it’s a mealtime then try to eat. Even if it’s a small meal, it’ll help get you on the right path.

***Very Important Tip: Before going to sleep turn phone notifications OFF OR TO SILENT MODE in new time zone so don’t get woken up with text and phone calls.... Thank me later for this one because you will not forget next time. ​

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Real-Life Examples of Jet Lag Remedies

New York to Paris (6-hour difference):
 
     Preparation: Shift your bedtime earlier progressively.
     On the Flight: Drink plenty of water and skip the alcohol.
     Arrival: If morning, avoid napping and instead engage in outdoor activities.

Los Angeles to Tokyo (16-hour difference):
 
     Beforehand: Adjust your sleep schedule slightly each day.
     During Travel: Stay hydrated, stretch often, and consider taking melatonin.
     Upon Arrival: If nighttime, engage in a relaxing routine and try to sleep.

With these Jet Lag Prevention Tips, you can adjust to new time zones and hit the ground running, whether that’s enjoying a cup of espresso in a bustling Roman café or exploring Tokyo’s vibrant streets.

​Jet lag doesn't have to spoil your adventure!  A rested traveler is a Happy Traveler.  Safe travels and happy exploring! ✈️🌍

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