Prep Before the Trip
If you have some flexibility with wakeup and bedtimes, the best strategy to prevent severe jet lag is to find the time difference between the time zone you live in and that of the destination. Then over the course of a week or gradually shift your bedtime forwards or backwards by 15 to 30 minutes every day. Doing so will will you to gradually adapt to the time at the destination. Then when you arrive at the destination, your sleep schedule will already be adjusted. When you return home from the trip do the inverse of the previous adjustment period to get back to a normal rhythm.
For many of us putting in more than a week to adjust to a different time zone is not a viable option. Kids and career obligations often get in the way. There are some other things that can be done to help mitigate the long term effects of jetlag.
Stay Awake
The best strategy is to adjust fast and not give into the strong feelings of sleep. During the first day in country it’s important to do your best to stay awake even if you’re feeling tired. Sleeping during the day will delay the adjustment period and make it all the more difficult to have a normal energetic day and a restful night. Plan to do some light activities to stay awake and avoid sitting or laying down for too long. With the amount of tiredness from jetlag, you can pass out from exhaustion.
Eat and Stay Hydrated
Over the first few days you might find yourself getting hungry at strange times, late at night or in between normal meal times. Eating is another queue for the body’s sleep cycle. Avoid late night eating as boost in blood sugar can keep you awake longer. Do eat meals at regular intervals for the local time zone. The extra energy will help you stay awake until bedtime. Also, be sure to stay hydrated with good old fashioned water. Depending on the destination, this might require some forethought to ensure you bring enough bottled water if it isn’t easily available. This becomes even more important in the hot summer months, or exceptionally warm locations.
Take a Power Nap
If you’re too tired to focus and just can’t stay awake, take a 30 minute nap with an alarm set. This will help you avoid oversleeping and then not being tired enough to sleep through the night.
Keep a Normal Bed Time
When bedtime comes avoid looking at screens for at least 30 minutes to ensure you can fall asleep quickly. Read a book or write in a journal to reflect on your day and unwind. Meditation before sleep can asleep help declutter the brain and prepare the body to relax.
