A jet-lagged woman on a train sleeping with her head on the table.

Read time: 5 minutes, 30 seconds.

Jet lag is a condition that results from traveling across time zones, which can disrupt the body’s internal clock or circadian rhythm. The body’s circadian rhythm is regulated by a complex system of biological clocks that control various bodily functions, including sleep, hormone production, and metabolism. These clocks are synchronized with environmental cues such as light and darkness, so when you travel to a new time zone, your body’s clocks are out of sync with the local time. This can lead to a range of symptoms, including fatigue, insomnia, irritability, digestive problems, and difficulty concentrating.

Over time, the body will adjust to the new time zone, but this process can take several days or even a week, depending on the individual’s biology and the extent of the time difference. If you know how and why jet lag occurs, you might be able to prevent some of the undesired symptoms.

Also ReadSleep Hacks to Upgrade Your Sleep

While it’s not possible to completely prevent jet lag, there are strategies you can use to minimize its impact. These strategies can help your body adjust more quickly to the new time zone and reduce the symptoms of jet lag. However, keep in mind that everyone’s body is different and may respond differently to these strategies.

Additionally, the extent of jet lag can vary depending on the length and direction of your travel, so it may not be possible to completely avoid jet lag.

Holistic strategies can be effective in reducing the impact of jet lag on your body and promoting a smoother recovery. One key strategy is to focus on good sleep hygiene, such as maintaining a consistent sleep schedule, avoiding screens before bed, and creating a dark, quiet sleep environment. Another strategy is to expose yourself to natural light, especially in the morning, as this can help reset your circadian rhythm. Adjusting your sleep schedule before travel and staying hydrated can also help.

Practicing relaxation techniques such as deep breathing, meditation, or yoga can help reduce stress and promote relaxation, which can improve sleep quality and support recovery. By combining these holistic strategies with natural supplements, such as melatonin or adaptogenic herbs, you can maximize your chances of minimizing jet lag symptoms and recovering faster.

Here are some additional strategies to implement before, during, and after your travels so that you can minimize jet lag.

Before and during your travels

Before and during your travels, you’ll want to do everything you can to support your body’s immune system. Being around crowds, eating new foods, sleeping in a different bed, and just exploring a new place can impair the immune system.  

Load up on Micronutrients before, during, and after travel.

Micronutrients are essential nutrients that our body requires in small quantities, such as vitamins and minerals. These nutrients can support our body’s natural functions, including the regulation of the sleep-wake cycle, which is often disrupted during jet lag. Consuming a diet rich in micronutrients can help mitigate the effects of jet lag and promote better sleep and wake cycles, thereby improving overall health and well-being.

Also ReadThe Vital Role of Micronutrients in Athletic Performance

Furthermore, consuming a lot of micronutrients can also support the immune system, which is often compromised during travel. Travelers are often exposed to different environments and germs, which can cause illness or infection. By consuming a diet rich in micronutrients, travelers can support their immune system, which can help to reduce their risk of illness and infection. This is particularly important during air travel, where travelers are exposed to recycled air and often come into contact with large numbers of people from different parts of the world. By consuming a lot of micronutrients, travelers can support their body’s natural defense mechanisms and improve their chances of staying healthy during their travels.

Adjust your Sleep Schedule Before your Trip.

If possible, start adjusting your sleep schedule a few days before your trip to match the time zone of your destination. This can help your body adjust to the new schedule more easily. You can also take naps strategically when you arrive at your destination. If you arrive during the day, taking a short nap can help you adjust to the new time zone. However, avoid sleeping for too long or too late in the day, as this can make it harder to fall asleep at night.

Also Read5 Strategies for Getting Great Sleep While Traveling

If you’re traveling across many time zones, try to book your longest flight overnight so that you can get several hours of sleep before you arrive.

Stay Hydrated at All Times.

Staying hydrated while traveling is essential for maintaining good health and preventing dehydration, which can cause fatigue, headaches, and other health problems. When traveling, it is important to drink plenty of water throughout the day, especially if the climate is hot or dry. I would also recommend carrying a refillable water bottle to have access to water at all times. Avoiding alcohol and caffeine can also help to maintain hydration levels, as these drinks can be dehydrating.

Also ReadHydrating for Health, Anti-Aging and Performance

If traveling by air, it is important to note that the low humidity in the cabin can also lead to dehydration, so drinking water regularly during the flight is crucial.

Adjust your Meal Schedule.

Try to eat meals at the appropriate times for your destination time zone, as this can help regulate your body’s internal clock. Avoid heavy meals and alcohol, which can disrupt sleep

Traveling on long plane rides is also a good time to fast.  Fasting while traveling can have numerous benefits for the body and mind. Firstly, it can help regulate digestion, as travel often disrupts eating habits and can cause digestive discomfort. Fasting can also improve mental clarity and focus, as the body is not expending energy on digesting food. Additionally, fasting can aid in weight management and support the immune system, which can be especially important during travel when exposure to new environments and germs is high. Finally, fasting can also have spiritual benefits for some, as it can help promote mindfulness and a sense of discipline

Consider natural supplements.

In addition to eating nutrient-dense foods, you might want to boost your body’s immune system by adding in some natural supplements. They can help promote a healthier, more comfortable trip and even reduce symptoms of jet lag.  Speaking of which, I shared 7 natural supplements to help relieve jet lag in this post

Natural supplements can be a useful addition to your travel routine to help support overall health and well-being. Probiotics are a popular choice, as they can help regulate digestion and support a healthy immune system. Additionally, magnesium supplements can help alleviate muscle tension and promote relaxation, which can be especially helpful during long flights or car rides. Vitamin C supplements can also help boost the immune system and prevent illness while traveling. Other natural supplements to consider include melatonin, which can help regulate sleep and combat jet lag, and ginger, which can help alleviate nausea and motion sickness. It is important to consult with a healthcare provider before taking any supplements, especially if you have any pre-existing health conditions or are taking medications. 

When you return home from your trip

Recovering from jet lag takes time but there are some things you can do to speed up the process. When you return home from your trip, you’ll want to make sure to continue supporting your body’s immune system as best as possible. Tackling stressful tasks will hinder your recovery so try to plan an extra day to just rest before returning to work.

Make Rest a Priority.

Try to get enough sleep to allow your body to recover from the exhaustion and fatigue associated with jet lag. If you’re having trouble sleeping, try relaxation techniques such as deep breathing or meditation.

Also Read7 Tips for Adult Athletes to Get a Restful and Restorative Sleep

Get Exposure to Natural Light.

Light exposure can help regulate and reset your body’s internal clock as you’re transitioning back to your normal routine. Try to get outside during the day as much as possible, especially in the morning, and avoid bright light in the evening.

Get Moving.

You will most likely be very tired when you return home, so when you’re not resting make sure you’re moving your body.  You don’t have to go hard at the gym – in fact I wouldn’t recommend it.   Stick to low impact activities like walking and yoga to get your blood and lymph moving.

Be Patient.

Even if you do everything on this list, you’ll still feel the impacts of travel on your system.  And if you’ve been away for a couple of weeks, those impacts will be greater than if you were away for a few days.  The number of time zones you’ve skipped will also play a role in your post-travel condition.  

It’s important to be patient with yourself as your body’s clock returns to normal and don’t do anything too stressful.  

in summary...

Preventing jet lag before and during travel is key to minimizing its impact on your body. To prevent jet lag before travel, consider adjusting your sleep schedule gradually in the days leading up to your trip, especially if you are traveling across several time zones. This can help your body adjust to the new time zone more easily. Additionally, exposing yourself to natural light at the right time can also help reset your circadian rhythm.

During travel, it’s important to stay hydrated by drinking plenty of water, avoiding caffeine and alcohol, and moving around as much as possible to improve circulation. Sleeping on the plane can also help, so consider bringing a travel pillow, eye mask, and earplugs or noise-canceling headphones. By taking these preventive measures, you can minimize the impact of jet lag on your body and enjoy your trip to the fullest.

Also Read7 Tips for Falling Asleep Faster

Reducing jet lag symptoms when returning home from a trip is also important to promote a smoother recovery. Consider taking natural supplements, such as melatonin, B12, or magnesium, to help improve sleep quality and reduce fatigue. Staying hydrated and replenishing electrolytes can also help improve energy levels and reduce headaches and muscle weakness.

Practicing good sleep hygiene, such as maintaining a consistent sleep schedule and avoiding screens before bed, can also help promote better sleep quality and support recovery. Additionally, exposing yourself to natural light at the right time can help reset your circadian rhythm and reduce jet lag symptoms. By taking these steps, you can help your body recover faster from jet lag and get back to your normal routine with ease.

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