Traveling to new destinations is exhilarating, but the dreaded jet lag can quickly dampen the excitement. Crossing time zones disrupts our internal body clock, leading to fatigue, insomnia, and overall discomfort, affecting travelers of all ages and backgrounds. According to the Cleveland Clinic, jet lag is a type of short-lived circadian rhythm disorder, and flying through two or more time zones can create symptoms of varying degrees. Additionally, the Sleep Foundation reports that it can take approximately one day to adjust for each time zone crossed.

However, with the right strategies, you can minimize jet lag’s impact and enjoy your travels to the fullest. Here are some effective tips for getting better sleep while traveling abroad:

1. Gradually Adjust Sleep Schedule
Start adjusting your sleep schedule a few days before your trip to align with your destination’s time zone. If you’re traveling eastward, try going to bed and waking up an hour earlier each day leading up to your departure. For westward travel, shift your schedule later. This gradual adjustment helps your body adapt to the new time zone more smoothly.

2. Stay Hydrated
Dehydration can exacerbate the effects of jet lag, so it’s crucial to stay hydrated throughout your journey. Drink plenty of water before, during, and after your flight. Avoid excessive alcohol and caffeine consumption, as they can dehydrate you and disrupt your sleep patterns.

3. Choose the Right Seat
Selecting the right seat on your flight can make a significant difference in your comfort and sleep quality. If possible, opt for a window seat, which provides a more stable surface to lean against for rest. Additionally, consider seats away from high-traffic areas like bathrooms and galley kitchens to minimize disturbances.

4. Utilize Sleep Aids Wisely
While sleep aids like melatonin can help regulate your sleep-wake cycle, it’s essential to use them wisely. Consult with a healthcare professional before using any medication or supplements, as they may interact with other medications or have side effects. Additionally, start with a low dose and test it out before your trip to gauge its effectiveness.

5. Create a Comfortable Sleep Environment
Bring along travel essentials to create a comfortable sleep environment wherever you go. This may include a neck pillow, eye mask, earplugs, and a cozy blanket. Familiar scents, like lavender essential oil, can also promote relaxation and better sleep.

6. Get Some Sunshine
Sunlight is a powerful regulator of our internal body clock, so getting exposure to natural light can help reset your circadian rhythm. Upon arrival at your destination, spend time outdoors during daylight hours to signal to your body that it’s time to be awake. Conversely, avoid bright lights, especially blue light from electronic devices, close to bedtime, as it can suppress melatonin production and interfere with sleep.

7. Stay Active
Incorporating physical activity into your travel itinerary can help combat fatigue and improve sleep quality. Take short walks, stretch, or do some light exercises during layovers or upon arrival to get your blood flowing and reduce stiffness from prolonged sitting.

Get Help for Jet Lag
By implementing these strategies and making sleep a priority during your travels, you can minimize the effects of jet lag and enjoy a more restful and rejuvenating experience. Remember to be patient with your body as it adapts to new time zones and prioritize self-care to make the most of your journey. With proper planning and mindfulness, you can conquer jet lag and make your travels truly unforgettable.

Planning a trip soon? Head over to DuPage Immediate Care for your pre-trip physical exam! We can offer suggestions on how to handle jet lag, as well as get you up to date on vaccinations, medications, and more!