How To: Deal with Jet Lag - The Complete Guide


For frequent fliers and travelers, jet-lag is a common occurrence, to the point they don’t really pay much attention to it. However, jet-lag can seriously affect our sleep schedule, and therefore our health if we don’t deal with it properly.

What is jet-lag?

Jet lag is a temporary sleep disorder, which can occur any time you travel over a short period of time across two or more time zones. It happens because rapid travel “throws off” our circadian rhythm, affecting our sleep-wake cycle.

Is there something that can be done about it?

Ever wondered how to prevent that awful feeling of tiredness that you get after a long flight, especially if you are changing time zones? Want to know how to deal with jet-lag? Read on this tips so you can avoid and recover more quickly from that dreadful situation we all hate.

  • Get a Good Night Sleep Before The Flight

    We know it’s hard to deal with pre-holiday excitement, but try going to bed earlier pre-flight.

  • Keep Yourself Hydrated

    Your body works the best when it’s hydrated. Keep yourself (and your kidneys) fresh and ready for the recovery time by taking at least 8 glasses of water.

  • Don’t Take Sleeping Pills

    It might sound tempting, but sleeping pills are not worth it. They don’t assist you with your jet-lag recovery, and can make you dependent.

  • Avoid The Plane’s Bar

    There’s nothing worse than alcohol for a jet-lag. If you want to arrive to your destiny cool and vibrant, try drinking water instead of alcohol.

  • Move around

    Try light exercises to keep the blood flowing. It’s also a good way to avoid deep venous thrombosis, and improves circulation. Believe it or not, wearing flight socks will help you a lot preventing DVT and avoiding leg tiredness which can disrupt your sleep. Who cares if they’re ugly?

  • Minimize Sleep Distractions

    Try earplugs or face masks. Also, put down your phone or laptop.

  • Be Careful With What You Eat

    If you’re still in the airplane, avoid sugary foods and heavy meals. Before taking off, start having your three meals a day in accordance with the new time zone as a way to adjust before arriving, even if that means eating breakfast at 11pm.

  • Limit Your Caffeine Intake

    This is a good way to avoid jet-lag. You can start by reprogramming your caffeine habits at least three days before the trip.

  • Catch Up On Sleep

    Try sleeping as much as you can within the first 24 hours upon arriving to your destination.

  • Try To Get As Much Daylight As You Can

    This way, the hormone that controls sleep (melatonin), will regulate its secretion. This is a good way to avoid “the internal clock shift” commonly associated with jet lag.

  • Take a Good, Hot Bath Before Sleeping

    This will improve your circulation, ease your sore muscles (they must be sore after all those hours flying!), while also relaxing you. A hot bath will immediately put you in a “sleepy” mood.