Jetting across time zones can leave you feeling groggy, irritable, and out of sync — sometimes for days. Jet lag happens when your internal biological clock, which is set to your home time zone’s cycle of light and dark, suddenly finds itself in a completely different schedule. The good news is that with the right preparation and recovery strategies, you can minimize jet lag’s impact and get back to enjoying your travels.
Sweety High spoke with The Sleep Ambassador®, Nancy Rothstein, MBA, to get expert guidance on preventing and curing jet lag. Her advice spans the entire travel timeline — from the days before your flight to the moments after you land.
Key Takeaways
- Start well-rested: Don’t stay up late packing the night before a trip. Begin your journey with a full night of sleep — your body will handle time zone shifts much better from a baseline of adequate rest.
- Pre-adjust your clock: Several days before traveling east, go to bed and wake up a little earlier. Traveling west? Shift later. This gradual adjustment eases the transition.
- Hydrate aggressively on the plane: Cabin air is extremely dry, and dehydration worsens jet lag symptoms. Drink plenty of water before and during your flight, and limit caffeine and alcohol.
- Use light as your ally: Daylight is the most powerful signal for resetting your biological clock. After arrival, get outside during daylight hours and keep things dim in the evening to help your body adjust to the new schedule.
- Allow recovery time: The general guideline is one day of recovery per time zone crossed. Be gentle with yourself, take short naps if needed, and don’t force a rigid schedule before your body is ready.
Read the Full Article on Sweety High »
For more travel sleep strategies, explore The Sleep Ambassador’s consulting services or visit the resources library.