It’s that time of the year again where people are traveling home for the holidays. If you’re planning on going somewhere with a large time difference, you’re likely going to experience some kind of sleepiness, nausea, or headache–all symptoms attributed to jet lag. Obviously, feeling like you’ve just been hit by a bus can put a major damper on an otherwise exciting trip. However, while jet lag affects everyone differently, there are a few ways to relieve some of the symptoms. So next time you’re traveling, don’t be at the mercy of time zones and try out some of these easy tricks.
1. Stick to a schedule.
As much as you’re going to want to give in and sleep, don’t do it. Before you travel, make a schedule of the times you plan to eat and sleep. This doesn’t even have to be a super strict or detailed schedule, just make it a goal to sleep at a reasonable time. Write it down in your journal or type it in your notes app, whichever works best for you. An added tip is to start living by your new sleep schedule before arriving at your destination. This might feel a little weird, but it helps make the adjustment a lot easier.
2. don’t look at your phone.
About an hour or two before your sleeping goal, put your phone on silent and out of sight. Looking at your phone right before you’re about to sleep is known to affect your brain, causing you to want to stay up longer. Especially if you need to sleep at an earlier time than you’re used to, you need to trick your brain into thinking that it’s time to sleep. Along with putting your phone away, try dimming the lights at an earlier time as well.
3. Take Melatonin.
According to several sources, including this one from Harvard Health, taking a small dose of melatonin before and after flying can help to reduce the symptoms of jet lag. Melatonin is the hormone most commonly associated with regulating sleep, and taking it can be a short-term solution when acclimating to a new sleep schedule.
4. keep moving.
If you have the opposite problem where you need to stay awake past your normal bedtime, the best advice is to keep moving. Try going for a walk or doing some stretching, anything to get your blood circulating and prevent yourself from sleeping. Try walking to a coffee shop; a little caffeine in your system never hurt either!
5. drink lots of water.
Probably the most important tip, no matter where you are traveling, is to stay hydrated. Take a look at any source on jet lag, and I’m willing to bet drinking lots of water will be on the list of cures. Not only that, but drinking water also helps keep your skin clear, which is really important for preventing breakouts after being on a plane for several hours!
There is plenty more advice out there for dealing with jet lag, so don’t fret if these tips don’t work for you, there are other things you can try. I also recommend checking out this Her Campus article for some hilariously creative ways to stay awake after a long flight.
Safe travels!