Jet lag happens when we travel across multiple time zones and the sudden change in daylight hours disrupts the body’s internal clock. It’s more or less an inevitable part of travel, and while it may be annoying, it doesn’t have to ruin your entire trip. No one wants to feel tired and groggy during a vacation, but there are a few things you can do to help your body adjust more quickly so you can feel better and get on with enjoying time in your destination.
Adjust Your Sleep Schedule
Start adjusting your sleep schedule a few days before you leave for your trip. Once you’ve arrived at your destination, skip napping and try to stay awake until bedtime. If you’re arriving at night, follow your usual bedtime routine. You may also want to consider supplementing with melatonin to help you fall asleep, though it’s best to speak with a doctor to make sure it’s safe for you.
Avoid Caffeine and Alcohol
Caffeine can disrupt your sleep by keeping you awake, while alcohol has been shown to reduce sleep quality by affecting REM sleep. Both can make it harder for your body to adjust to a new time zone and leave you feeling sluggish and tired.
Get Some Sunlight
Sunlight is one of the most important factors that influences the body’s circadian rhythm. To reset your internal clock, try spending time outside, especially in the morning. This tells your brain and body that it’s time to wake up.