Dealing with Jet Lag

My tips for dealing with jet lag can help you feel like yourself again much more quickly. Let’s face it, jet lag is kind of like a hangover. You might have had fun getting it, but you sure wish you did not have it now.

The most important thing to remember is that jet lag is not your fault. You can do things to try to avoid it, but sometimes even that does not help.

Remember, it is really only in the last two or three generations that most of us have travelled such long distances so quickly. My grandparents crossed the ocean by ship, travelling more slowly and adapting to the time change day by day. Our physiology is still getting used to the effects of travelling across multiple time zones in hours rather than weeks.

Theoretically, the more we travel, the better we become at dealing with jet lag. Also, the smaller the time difference, the easier it should be to adjust. In truth, neither of these theories is consistently true. Jet lag can be affected by all manner of things, including how tired you are to start with, whether you are in the best of health and how the journey goes. Unfortunately, it is inevitable that once in a while, jet lag is going to catch up with us.

Tips for Dealing with Jet Lag

Remember that jet lag can take a while to appear. You may feel wonderful the first couple of days and then suddenly find yourself feeling exhausted, or you might just feel tired from the moment you arrive. If you do end up dealing with jet lag, here are my top tips to help you feel better faster.

Get some gentle exercise

A brisk walk, preferably in the daylight, can really help to re-energise. It may be the last thing you feel like doing, but if you turn to exercise before you explore the option of caffeine or a nap, you really will feel better.

On the other hand, when you are dealing with jet lag, it probably isn’t the time to hit the gym for a super intense workout. In my experience it’s best to take things easy when your body is this fatigued in order to avoid injury. You can still go to the gym, but let’s not try for any personal bests on this particular occasion.

In the days following your trip, try to fit a 20 minute walk first thing in the morning into your routine. Walking first thing in the morning exposes your body to natural light and helps regulate your circadian rhythm.

Take a shower

Avoid taking a bath except at bedtime, as it can be sedating. Instead, try a slightly cooler than normal shower, which is refreshing and can help you feel more alert.

Book a massage

If you are able to have one, a gentle massage can help to release toxins and stimulate the lymphatic system. An aromatherapy massage using stimulating essential oils can also help you feel energised.

Be careful with caffeine when dealing with jet lag

Caffeine can be your best friend or your worst enemy when it comes to dealing with jet lag. A caffeinated drink or two can help re-energise, but drinking tea, coffee or caffeinated soda too late in the day means you will be dealing with the double edged sword of the effects of caffeine and jet lag. That could mean a lot of staring at the ceiling come bedtime.

Both mint and ginger are stimulants, is why not try a cup of mint or lemon and ginger tea instead?

Hydrate

Be sure to drink enough water. Dehydration can make jet lag feel much worse. It important to stay hydrated at all times, but take extra care to drink enough water before, during and after a flight.

Eat regularly and focus on protein

Similarly to when you have a hangover, jet lag can make your body crave carbohydrates and sugar. Carbohydrates and sugar will pep you up for about an hour, but then the effect will wear off and you may feel even worse than before. Focus on protein and filling up on vegetables. This is definitely not the time to be skipping meals.

Light but filling recipes for dealing with jet lag

When you return home, you may want to try some of these easy, delicious recipes to help you feel more yourself again.

Baked Oatmeal with Rhubarb and Almonds

Poached Eggs on Avocado Toast

Salade Frisée aux Lardons

Cod with Chickpeas in a Mediterranean Ragu

Beef and Vegetable Stir Fry with a Sweet and Spicy Sauce (pictured above)

Easy Vegetable and Cashew Stir Fry

Stick to local time when dealing with jet lag

Stick as close to local time as possible. If it’s daytime when you arrive, stay up as long as you can. If you need to, bring dinner or bed time forward a little bit to make this easier.

Sleep and Napping

Do not immediately get up if you wake in the small hours of the morning

Even if you just lay there and relax, it is good for your body. So if you do wake up at silly o’clock when you are dealing with jet lag, don’t be in a rush to get up. Getting up too early can keep you in the time zone you just left.

When trying to get back to sleep it can help to follow your breath or count backwards from 1000. You can also try listening to a sleep story on an app like Calm or doing a sleep mediation. Even if you don’t nod off, be assured your body is still benefitting from the time you are spending in bed.

Avoid sleeping in

It’s so tempting to sleep in the mornings following a trip, but getting up at your usual time is generally the best idea. If you sleep in for too long, your body will try to stay in the time zone you have just left.

If you feel really tired, take a short nap

Whether or not you are not dealing with jet lag, a 20 minute nap can be really refreshing. Even if you only sleep for a few minutes of that time, it can give you enough energy to power through. Don’t sleep for too long though; it can make you feel worse rather than better.

Hopefully these hints and tips on dealing with jet lag will help you feel great on both ends of your journey and enjoy travelling so much more.

Disclaimer: I’m (obviously) not a doctor and it goes without saying that none of these suggestions for dealing with jet lag should be taken as medical advice. They are things that have helped me in the past, and I recommend them as a fellow traveller. Always consult your doctor or other medical practitioner if you feel particularly unwell in the days following a journey.

Photos by Terry Joshi Images for April J Harris.