Looking for a clever way to recover from your trip?

Travel is one of life’s most rewarding experiences, but it comes at a cost. Exploring the world or returning from an adventure in a different time zone is often punctuated by the frustrating reality of jet lag, a shocking hit to your body’s internal clock. Changes in light, meal times and movement can massively impact how you sleep and your energy levels throughout the day.  

How long can jet lag last? 

Jet lag generally lasts a couple of days, but it can take a week or more to fully recover, especially if you don’t manage it well. Some say that it takes one day for every time zone that you cross, while others cite flying eastward as much harder to adjust to. However, it’s important to remember that everybody responds differently.  

How to avoid jet lag 

Keeping some jet lag tips in your back pocket can make transitions between time zones a lot less impactful on your wellbeing. Managing exposure to light and eating schedules can help, as can more proactive approaches, such as getting a specialised jet lag massage. This article will explore the most effective methods for dealing with jet lag quickly and effectively, so you can get back to normal as soon as possible.  

Manage your light exposure 

Light keeps the circadian rhythm in check, stopping you from producing melatonin when unnecessary. If you’ve advanced your body clock (by travelling east), seek out bright morning light as soon as you can when you wake up, avoiding bright light in the afternoon and evening. If travelling west, delay your clock by seeking out bright afternoon and evening light to stay up later.  

Get a jet lag massage 

It’s not just the body clock being altered by travel, and trying to avoid impacts. Knowing how to remedy jet lag symptoms is also important. The time spent in a pressurised cabin and with restricted movement also takes a toll on the body, leaving it stiff, swollen and out of sync. A good jet lag-focused massage helps with circulation and lymphatic drainage, as well as offering some baseline aromatherapy to help with natural, drug-free sleep.  

Don’t fall asleep on arrival 

If you land at 9:00 AM local time, but your brain thinks it’s 3:00 AM, it can be really hard not to crash in bed immediately. Trying to stay up until at least the late afternoon will make it much easier to adjust to your surroundings. If you need to sleep when you get to your hotel, try to get a maximum of 20-30 minutes of sleep, avoiding sleep inertia and grogginess while still getting a little cognitive boost.  

Think about your consumption 

There are plenty of jet lag tips that relate to eating, drinking and medication. Your metabolism and digestive system have internal clocks that align with the brain, so consuming at strange times or irresponsibly with poor-quality food can increase the impacts of travel.  

• Eat your meals in line with the local times of your destination, even if it doesn’t align with your natural appetite. Starting the day with a high-quality, high-protein meal is a good signal for your system.  

• Try not to drink alcohol on the plane or on immediate arrival, as this will dehydrate you and potentially throw you off-course in terms of sleep timing. 

• Use caffeine consciously, as it can help you stay alert, but it can also disrupt sleep quality if you consume it too late.  

• Be conscious of any sleeping pill or medication consumption, as this can further cause grogginess.  

Being considerate of how you consume is one of the best possible things you can do in terms of mastering your jet lag.  

Following these guidelines will make your transition through destinations all that much smoother, allowing you to enjoy your adventures (or return home) to the max!