Five Tips to Avoid Jet Lag After Long Flights
Do you dread long flights due to the effects of jet lag? Follow along to learn five tips to avoid jet lag after long flights.
Jessica Savic
Stay Well Hydrated
Let’s face it, most of us are terrible at staying well hydrated in our daily lives. Throw in the chaos of traveling and you may realize it’s been hours since you last took a sip of water. According to the Mayo Clinic, the recommended amount of daily fluid intake for women is 2.7 liters and for men is 3.7 liters. That’s a lot of liquid!
Flying can worsen the effects of dehydration as the cabin air in airplanes has a drying effect. Because of this, it is even more important to stay on top of your fluid intake when flying.
What happens to your body when you get dehydrated? Depending on the degree of dehydration, symptoms can range from mild to severe. Low fluid intake can contribute to blood pressure and heart rate changes, headaches, dizziness, constipation. Worsening dehydration can cause confusion, mood changes and fatigue, all also symptoms of jet lag.
Take steps to avoid dehydration. Thankfully, staying well hydrated on a flight is fairly easy. Although you are not allowed to bring liquids through security, you are allowed to bring empty water bottles through and fill them at filling stations in the airport, ensuring you have a full bottle to drink on the plane. Flight attendants on long-haul flights are very good about ensuring passengers have access to water/juice throughout the flight. When you arrive at your destination, drink a bottle of water to ensure you remain hydrated.
I like to take electrolyte packets with me on trips for an extra boost. Some popular brands are DripDrop or Liquid I.V., which can be purchased at any pharmacy, large retailer such as Target or Walmart, or online at Amazon.
Avoid Drinking Excessive Caffeine and Alcohol
Although it can be tempting to have a few alcoholic beverages on long-distance flights, consuming alcohol can disrupt your circadian rhythm and sleep. The same is true for caffeinated beverages, which can interfere with your sleep cycle. Additionally, consuming beverages that contain alcohol or caffeine can worsen dehydration, thereby worsening the effects of jet lag.
Rather than opting for a beer, wine or mixed drink on your flight, a wiser option would be to reach for water or juice when offered. Limiting the number of sodas, tea or coffee and selecting water or juice instead will help you stay hydrated and avoid wreaking havoc on your sleep once you arrive at your destination.
Exercise
Staying active has beneficial effects both physically and mentally. It is important to walk around and stretch on long flights to avoid sore muscles as well as to reduce the possibility of forming blood clots. If you are able to walk around the cabin, I recommend getting up at least every 1-2 hours to move your legs. If there are restrictions on walking around the cabin, stretching and moving in your seat still works.
Exercising once you arrive at your destination can help fight the effects of jet lag. Whether that is a walk or jog around the city, or a short workout in the hotel gym, getting your body moving helps to reset the circadian rhythm and may help you sleep better at night.
Do NOT Nap When you Arrive
Napping when you arrive at your destination is one of the major pitfalls in battling jet lag. If you have been traveling all night and arrive early in the morning, staying awake all day can be a very difficult proposition. If this type of travel arrangement is unavoidable, try to ensure that you have a well-planned day ahead of you with little to no downtime.
I personally try to make my long-haul flight arrangements to arrive at my destination in the late afternoon if possible. This allows me time to check into my lodgings, go for a walk through the city to get my bearings and stretch my legs, have a leisurely dinner, then head to bed at a decent hour.
Try Low-Dose Melatonin
Although natural sleep is probably the best sleep, if you are having issues falling or staying asleep the first few nights you arrive in your new destination, try a low dose of melatonin (1-3mg). Melatonin is a hormone produced naturally in your body that helps to regulate your circadian rhythm and natural sleep cycle. Melatonin can be purchased over the counter in the U.S. in various forms – tablets, gummies, capsules, etc.. This can come in handy on those jet-lagged nights where sleep seems elusive.
Bottom Line
When traveling on long-distance flights and crossing multiple time zones, be prepared to experience some symptoms of jet lag. By employing these simple tips to avoid jet lag, such as ensuring you are well hydrated, avoiding excessive alcohol and caffeine, exercising a little when you arrive rather than napping, and even trying a low dose of melatonin if needed, you can minimize the effects of jet lag and maximize the travel experience!
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