The Smart Traveler’s Guide to Beating Jet Lag
- Share via
LA Times Studios may earn commission from purchases made through our links.
We all know the feeling. That international flight was soooo long, you’ve touched down in a beautiful new place, it was morning, it’s STILL morning and your body clock is stubbornly convinced it’s 3 a.m., like it is back home. This first day of the trip is precious, and after taking a long-haul journey, it’s a shame to lose any of it to fatigue and grogginess, commonly referred to as “jet lag.”
However, a long flight doesn’t have to mean a lost first day. Experts agree that the key to beating jet lag isn’t any one quick fix; it’s a proactive strategy that starts before you leave and continues after you land. And, it’s less about fighting your body and more about working with its natural proclivities through a smart approach can turn a rough arrival into a graceful and seamless welcome.
So, here is a guide for those well-traveled out there, or anyone who gets that the journey matters just as much as the destination. Take a look at the some of the most effective ways to manage jet lag, from pre-flight preparation to luxurious post-arrival treatments.
The Pre-Flight & In-Flight Strategy
Your jet lag recovery begins before you even leave home. This is the crucial first step that many people skip. A little preparation goes a very long way for some futureproofing on your vacation.
Get a Head Start. Experts recommend gradually adjusting your sleep schedule. For a trip heading east, start going to bed and waking up an hour earlier each day for a few days before you leave. This gives your body a significant head start on the time change to make the eventual transition less jarring – you’ll thank yourself when you land.
Stay hydrated wisely. Airplane cabins are incredibly dehydrating – the pressurized atmosphere is very low humidity and similar to a very high altitude (typically 8.000 feet-plus). Make sure you are drinking plenty of water before, during and after your flight. And, here’s a trick: avoid alcohol and excessive caffeine – no matter how appealing those seem – as they can disrupt your sleep cycle even more. Opt for herbal tea, coconut water or just plain water. Your body will thank you when you land.
Fly Smart! If possible, book a flight that lands in the morning at your destination. This allows you to immediately expose yourself to natural light, one of the most powerful tools for resetting your internal clock.
Take that nap with purpose. If your flight aligns with nighttime at your destination, try to get some sleep on the plane. Utilize an eye mask, neck pillow and noise-canceling headphones to create a more natural and comfortable sleep environment. Some experts suggest trying a small dose of melatonin at the right time, which can help signal to your body that it’s time to rest.
The First Day On The Ground
You’ve landed. Now the real work begins! The goal during that critical first 12 hours is to get your body adjusted to your new time zone as quickly as possible.
Soak up that sun. As mentioned, natural light is your best friend, so go outside as soon as you can. A simple walk or light physical activity will help to reset your circadian rhythm. Experts say this exposure to light, especially in the early to mid-morning will really help your body understand that it’s daytime, even if your brain already does.
Don’t nap too hard. Here’s the most difficult – but most important – rule. As tempting as it is, avoid that long nap on the first day. While it sounds oh so appealing, a long nap can throw off your sleep schedule even more. If you feel like you’re simply going to drop, try a power nap of no more than 20-30 minutes, and make sure. you set an alarm. After all, you didn’t fly halfway across the planet to sleep, and this will help you get the most out of the trip.
Eat like a local (or at least during local time). Start eating your meals on the local schedule immediately. A good breakfast upon arrival in the a.m. can signal to your body that it’s the start of a new day. Conversely, avoid heavy meals and too much caffeine or alcohol, especially in the evening, as you don’t want to be up with indigestion.
The Elevated Approach: High-End Wellness & Recovery
Sometimes a vacation isn’t just that, it’s a part of the wellness journey. Many hotels and spas are now offering treatments that are specifically designed to help with jet lag. Think of this an investment in a seamless, more graceful transition.
A well-timed spa treatment can be a game-changer. A deep tissue massage can help relieve muscle tension and stiffness from a long flight, while an aromatherapy massage with calming oils like lavender can help promote relaxation and better sleep. Some luxury spas even offer special “jet lag rituals” that use pressure points and calming scents to help realign your body. It’s the perfect first-day activity.
Think about tech enabled, cutting-edge treatments. A session in an infrared sauna can help with blood flow and reduce cortisol levels. A private session in an air compression massage boot can help with circulation and fluid retention after a long flight, making you feel much lighter and more refreshed – and if you’ve been sitting for 14-plus hours, it can be downright blissful.
We know, we mentioned there are no quick fixes. But for an efficient recovery, some wellness spas and clinics now offer IV therapies specifically for jet lag. These infusions deliver a custom blend of vitamins, minerals and fluids directly into your bloodstream for immediate hydration and energy, helping to quickly alleviate fatigue, headaches and grogginess. It’s a very popular option for those who want to be at their best from the moment they land.
Beating jet lag is an investment in not just your vacation fun, but your well-being. There’s no reason not to have a seamless, enjoyable and unforgettable trip; and lose none of it to the dreaded “lag.”
PLACES TO VISIT
