How to avoid jet lag

Estimated Reading Time: 7 minutes Sleep deprivation is the worst. It’s like being drunk without the buzz. Traveling the world on the other hand is the best. Except when it is not (or when it is hard). It doesn’t matter if the trip is for business or pleasure avoiding jet lag is essential to make the most out of your journey. Jet lag can sneak up on you at any point but getting ahead of it or avoiding it all together and making it a myth should be your primary goal. In my experience I have found the process actually starts the moment you step foot on the plane and the key is to actually endure the first 24 hours no matter what that gauntlet might behold.

The bend but don’t break method

This one isn’t for the faint of heart and I have to be honest, it is a gamble if you’ve never traveled far before.  Depending on the part of the world you’re traveling to it can work like a charm or you can feel like you have your back against the wall. Obviously flight times will also play a factor. The key is no matter how you feel to push through. If you’re landing in Europe in the morning or the early afternoon try to make it until 8 or 9 o’clock in the evening before putting your head on that pillow. If you arrive in the evening like somewhere in the Middle East or Asia try your best to unwind and get some shuteye even if you feel wide awake. Worse case try and take a short power nap, no longer than an hour. I have to warn you should you choose that you do run the risk of not waking up or waking up and feeling even worse, at least initially. That’s why I recommend forgoing the nap at all costs. 

The abstain from alcohol method

I won’t go as far as saying they’ve done studies that show alcohol has adverse effects on jet lag but I’m pretty sure it’s a fact. Even if in a subtle fashion alcohol can derail an efficient adjustment. While it might make it more fun and seem easier from the onset while you’re under the influence I can virtually promise it will come back to bite you. Chemically speaking it gets things out of wack with your body clock. I’m not suggesting I’m speaking from experience (okay, I am) but a slight hangover coupled with sleep deprivation and a jacked up internal clock is quite possibly the worst thing ever created, especially if you have a days full of meetings in front of you. Just take my word, don’t do it during the travel journey or for the first 24 hours on the ground. Unless of course you’re there to party! Once you get beyond that window and have started to acclimate cheers to you!

The exercise priority method

Precisely 82% of those that started reading this and have made it to this section just clicked the ‘X’ button. They aren’t having any part of this. Well, I was one of those individuals. I had a difficult enough time functioning already how was I supposed to generate the energy to crank out some cardio? It’s a fair question. If you really think about it though it does make sense. Get the blood flowing and the endorphins kicking and suddenly you’ve got some new life to you. It helps alleviate some of that stress and mental fatigue and kicks things into gear such as your appetite. The smoother this goes the easier the transition, especially if it aligns with the part of the day of your new schedule. I became a believer when I was training for an IRONMAN back in 2013. l had no choice but to follow the intense training plan. The rest is history. 

The immediate time zone conversion method

The sooner you convert the sooner you acclimate. This is the logic pertaining to this one. While you’re sitting in the airport do the math of what time it is where you’re going and act as though you’re already there. If it is 5pm in the evening as you board the plane at 9 ‘o’clock in the morning local time eat dinner and watch a movie and go to bed. If you’re successful in this feat and you have a substantial transit time you’ll be that much ahead of the game to hit the ground running once you arrive.  

The skip the caffeine method

Both the ‘Spender’ and I love coffee, espresso, teas – you name it. And they can be an essential resource when you’re tired and dragging. The downside is if your brain is telling you one thing and your body another it can have the reciprocal effect upon consuming especially if you are dealing with a 9 hour or more time difference where the schedule you are now confined to is virtually a 180. Use your best judgement and do it sparingly if you are unsure. Trust me, there is nothing worse than being exhausted and lying in bed staring at the ceiling in the middle of the night and a wake up time looming closer minute by minute. 

The meal plan method

When your mind is telling you one thing but your body is telling you another it can be difficult to convince it to do what you need. Eating is probably one of those things but if you have the mental strength to adapt to the new meal times despite lacking an appetite it will inevitably get you tuned in to the new routine. Simply put, establish a meal plan and eating time that coincides to what the locals are doing. It doesn’t have to be a large portion just enough to get the metabolism burning and the digestive system churning.

the never convert method

This one is pretty straight forward. Just don’t convert. It might not make sense to adapt if you are only going to be there a day or two, especially if the distance you are traveling is far. Sadly this has been a significant portion of my long distance trips professionally. Just rest when you can and as needed. I can attest to it. Jet lag will certainly be a myth in this scenario!

make jet lag a myth

Some find it easier to travel west instead of east. Losing time tends to be challenging although for me it depends on how great the time difference is. I find a 3 hour change is worse than a 9 hour one. Every trip will have its nuances. If you are fortunate enough to travel frequently establishing a routine usually makes adapting and adjustment easier (we are creatures of habit after all). I follow a similar pattern every time I’m off gallivanting but it wasn’t always easy. I did a lot of trial and error.  Sometimes the circumstances of life leading up can greatly influence your mental state and stamina among other things no matter how seasoned of a traveler you are. Everyone has their rhythms and routines. The more you travel the more you’ll grow accustom to what works for you and those you travel with. Having a baby or infant toddler certainly adds complexity and changes the scope of your plan of attack. This is a topic I will ask the ‘Spender’ to do a separate post on as she did quite a bit of research and digging before we ventured off to Barcelona and Singapore with our little guy. At the end of the day jet lag can be a myth. And if it isn’t it is just like pain, temporary. Enjoy your travels and make them fruitful and by all means don’t let it be a deterrent in exploring our beautiful world!