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how to prevent jet lag naturally

Whether travelling to your dream vacation destination or an important business meeting, one thing is for sure – long distance travel across multiple time zones can leave you tired out and suffering from jet lag.

There are many suggestions of medication that can help with this but is there a natural solution? The simple answer is yes! Taking action before, during and after the flight can help to drastically minimize the chance of suffering from this most unwelcome condition.

Jet Lag Meaning

Put in its most simplest of terms, jet lag is your body being out of sync with the new time zone it finds itself in. Your natural circadian rhythm (biological body clock) may think that it needs to prepare your body for night time (your origin time zone) but it may only be midday in your new time zone. Jet lag is often more severe when travelling east than west although it can occur in either direction! The more time zones that are crossed, the higher the likely hood of jet lag becomes.

circadian sleep cycle infographic

Jet Lag Symptoms

Jet lag can severely interrupt planned activities in the first few days of your vacation or business trip with symptoms such as:

  • Extreme daytime tiredness or reduced alertness.
  • Being unable to get to sleep at night or waking up in the early hours of the morning.
  • Headaches and cognitive impairment.
  • Irritability and mood swings.
  • Hunger at inappropriate times of the day.
  • Digestive problems.

None of the above are welcome companions when travelling, therefore natural methods to combat jet lag should always be attempted.

12 Natural Solutions to Prevent Jet Lag

The best way to prevent jet lag is to take action before, during and after the flight, rather than to treat the symptoms when you already have it. The following steps are recommended:

BEFORE YOU FLY

  1. If flying long-haul, then book a night flight to increase the chance that you will be able to sleep on the flight.
  2. If travelling for an event, book your flight to arrive at least 24 hours beforehand to give your body time to adjust.
  3. Use a jet lag calculator. (e.g. jetlagrooster) to calculate how many days preparation you need. E.g. 3 days before you fly, begin to adjust your body to the new time zone. Go to bed one or two hours earlier and wake earlier so that the ‘lag’ time will not be as large.
  4. Use a total blackout sleep mask can help fool the body into thinking it is later in the evening than it really is. It is best to use the 3D contoured memory foam type with zero eye pressure, so that the mask does not interfere with deep REM sleep where rapid eye movement occurs. This will help your body to naturally produce melatonin earlier than usual which is a hormone that is linked to sleep.
  5. Change the times of your meals can also help prevent digestive issues associated with jet lag. Eating an hour earlier each day, like with sleep, can ease your body’s transition to the new time zone.
  6. Be well rested before you travel – it is very easy to spend the last few days before a big trip running around trying to remember everything you need to pack. This is not conducive to being well rested. You should aim to maximize the sleep the day before travelling so that you don’t have the double whammy of a poor night’s sleep and jet lag. Reducing caffeine intake will help achieve this.

DURING THE FLIGHT

  1. Stay hydrated – it is very easy to become dehydrated in the pressurized cabin of an aircraft. Try to drink non-carbonated (still) water frequently during the flight and this will help minimize any confusion and cognitive impairment caused by jet lag.
  2. Sleep! Especially if flying west to east, sleep is one of the most important things you can do during the flight to stave off jet lag. This is easier said than done with the numerous screens and trolley services, however if you go prepared then it can be easily achieved. Use a good quality sleep mask that is total blackout, lightweight and does not put any pressure on your eyes. This, in conjunction with ear plugs and a good quality travel pillow for your neck will help block out distractions, enabling you to relax and fall into a deep sleep.
  3. Try to avoid alcohol. Many people make the mistake of thinking a few drinks will help them drift off to sleep more easily. Whereas this may well be the case, the alcohol will increase dehydration which when combined with being in a pressurized cabin will make the effects of jet lag more intense.

AFTER THE FLIGHT

  1. From the minute you step foot off the plane, plan your meals and sleep according to the local time zone. The quicker you adopt the new timings the faster it will feel more natural.
  2. Let there be light! Spend plenty of time outside during the daytime so that your body can get its natural signals from the sun (serotonine) that it is daytime. Long periods of time spent indoors will only confuse your circadian rhythms further and prolong or intensify jet lag.
  3. Stay awake! It is very tempting to have a quick power nap when you arrive at your hotel at 3pm however this can make jet lag worse. Keep yourself awake until the evening, even if that means going to be an hour or so earlier than normal. Getting your body used to the new awake/sleep timings as early as possible is the best approach.

Taking the above steps will help to reduce the likelihood of getting jet lag or at the very least decrease the intensity and longevity of the symptoms for natural jet lag treatment.