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Sleep expert’s 3 tips to beat jet lag, from not ‘panic packing’ to proper hydration
Jet lag is one of the most annoying things. You go on a long-haul vacation and spend the first three days falling asleep all the time – but it doesn’t have to be that way.
A sleep doctor has shared her top three tips to beat that horrible daytime fatigue when you change time zone, and they are all simple things that don’t cost a penny.
Sleep expert’s 3 tips to beat jet lag
Speaking on Steven Bartlett’s Diary Of A CEO podcast, sleep expert Dr. Cheri Mah said there are things you need to do pre-flight, in-flight and post-flight to avoid jet lag.
Jet lag is when your normal sleep pattern is disturbed after a long flight, the NHS explains. You feel tired or have difficulty sleeping, but this usually improves in a few days as your body adjusts to the new time zone.
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1. Get sufficient sleep a day or two before the flight
Firstly, in the one or two days leading up to your flight, it’s really important to get sufficient sleep to beat that jet lag.
Mah said you need to avoid “panic packing” right before bed because this will “cut your sleep short” before you go to the airport. Many will only get a few hours sleep before an early morning flight, which will heighten the jet lag when you land.
“Try to get at least those seven hours. That makes you feel like you’re functioning and performing well. If you get insufficient sleep before you get onto an airplane, jet lag will be worse,” she explained – so pack nice and early.
2. Hydrate really well throughout the flight
Next up, you need keep yourself hydrated throughout the flight because dehydration can also worsen jet lag.
Airplane cabins have very low humidity levels, which can contribute to dehydration and make your mouth and throat feel dry.
Make sure to drink plenty of water while you are in the air and avoid caffeine and alcohol as they will intensify jet lag symptoms.
3. Get sunlight as specific times when you land
When you get to your location, you want to get sunlight at specific times of day to help shift your body clock into the new time zone.
Exposing your body to sunlight helps reset your internal clock and regulate the sleep-wake cycle, Mayo Clinic explains. Morning light exposure will help you adapt to an earlier time zone when travelling east, while evening light helps you adjust to a later time zone after travelling west.
You can start doing light therapy up to three days before your trip to help you adjust to the new time zone before you even arrive by pushing forward or delaying your wake and sleep times.
More tips to help with jet lag
To reduce the effects of jet lag, the NHS says to:
- Get plenty of rest before you travel
- Drink plenty of water
- Keep active on the flight by stretching and walking around the cabin
- Try to sleep if it’s night time at your destination
- Use an eye mask and earplugs if they help you sleep
- Change your sleep schedule to the new time zone as soon as possible
- Set an alarm to avoid oversleeping at the new destination
- Go outside during the day as natural light will help your body clock adjust
Although it is tempting, never sleep during the day as this will only make your jet lag worse.
Dr.�Cheri Mah (MD, MS) is a sleep physician who works with elite athletes and professional sports teams to develop sleep optimization programs. She gained her medical degree from the University of California San Francisco.
