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When you travel and fly across multiple time zones, you may experience jet lag. But why do you get jet lag? And what can you do to avoid it?

Learn more about jet lag in this article and get 7 tips on how to avoid jet lag on your trip.

Why do you get jet lag?

The body has an internal clock that is controlled by different hormones that are produced at certain times of the day. Your body is therefore adapted to the time zone you live in on a daily basis.

When you travel into other time zones, east or west, your body has to adjust to the new time zone and that means you can get jet lag.

Some people have a harder time adjusting to new time zones than others. In general, it is said that it is easier for the body’s internal clock to travel west than east, because then you follow the sun and lengthen the day.

7 tips to avoid jet lag

If you are among those who suffer from jet lag, the following 7 tips to avoid jet lag may help you when you travel.

Remember that you can get jet lag on both the outbound and return journeys, so the 7 following tips can also be used on the return journey – especially if you have to get back to everyday life quickly.

Go to bed earlier/later

As far as possible, try to adapt your circadian rhythm to your destination a few days before departure. That is: When you travel west, you must go to bed later and get up later than you are used to.

When flying east, it might be a good idea to go to bed an hour or two earlier than you normally do a few days before departure.

Also, set your watch to local time as soon as you arrive in the airport. Then you can better follow the local circadian rhythm and get used to the new time. This means that if it is night at your destination; try to sleep in the plane. If it’s daytime, stay awake.

Bring things to help you sleep, such as a sleep mask, earplugs, a travel pillow and a warm sweater.

Eat your meals at the destination’s meal times

The meals we eat throughout the day help regulate the internal clock and rhythm of our body.

Therefore, it can help your body to have your meals incorporated according to the new time zone a few days before departure.

Get moving and exercise

It’s good to get some movement and exercise before you fly. It can help your body become tired and relaxed when flying above the clouds. For example, go out to the airport gate and take the stairs instead of the elevator.

If you need to stay awake at your destination after your flight, a walk will also help keep your body moving and your energy levels up so you don’t get too tired before bed.

Drink water and avoid alcohol

You may have already experienced it. After a night on the town with a little too much alcohol hangovers are often a faithful companion. And a large part of this is due to dehydration and lack of sleep.

Likewise, dehydration can also give you jet lag symptoms, which is why it is important to drink plenty of fluids and avoid alcohol, as this can ruin your sleep and thus your attempts to adapt to your new circadian rhythm.

In addition, you should be careful about consuming caffeine, which, besides having an invigorating effect on the body, is also a diuretic. Caffeine is found, among other things, in coffee, tea, Red Bull and chocolate.

Turn off the phone and other screens

The blue light from your mobile phone makes it harder for your body to fall asleep.

So if you need to sleep on the flight, you should turn off your phone, tablet and other electronic screens one hour before sleeping.

Follow the circadian rhythm of your destination

When you arrive, it is advisable to follow the time at your destination. That is, if its morning, ideally you should stay awake until its bedtime again.

Sunlight affects our internal clock. So, if you arrive at your destination in the morning, it’s a good idea to take a walk outside because the sunlight will give you more energy.

Powernap

If you still have trouble staying awake, take a short nap. But remember to set your alarm clock! If you fall into a deep sleep in the middle of the day, it may be difficult to sleep at night and you will have a harder time adjusting to your new time zone.

As a general rule, an effective powernap should last about half an hour and no longer than one hour.

Have a nice trip!