How to Beat Jet Lag Effortlessly
Part 3 in the Long Haul Flight Series
This is part three in my series of how to travel internationally and enjoy it.
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I have already covered how to enjoy the flight and how to eat on the flight to optimize your immune system and sleeping potential.
Now let’s discuss logistical elements surrounding things you can do before your initial flight, in between legs of your flights, and after you land at your final destination to avoid/beat jet lag.
Each of this has been effective for me in terms of remaining as refreshed as possible while being on the move for an entire day through multiple time zones, but #6 is probably the one that has provided the most bang for my buck.
1. Try to time your travel so that your flight leaves later in the day.
For instance, leaving for Europe at 3 PM means you’re not sleepy at takeoff and will likely land in the middle of the night your time. However, once when I was facing a day-and-a-half of travel, my flight out of O’Hare was at 10 PM. That was perfect because I was already generally winding down for the day and ready for bed. Also, depending upon layover and flight times, this means you will likely land earlier in the day at your final destination, which also makes it easier.
2. Get a good night’s sleep the night before your flight.
The better rested you are, the less cranky you will be during any travel frustrations, and the less affected you will be if you cannot get as much sleep as you’d hoped for. Let’s be honest here: you’re hoping for a full night’s sleep, but you quite possibly will not get that for a variety of factors. I gave some recommendations to prevent this in the last post, but stuff happens. If you have sleep under your belt form the night before, it’s less problematic to not sleep as well on this flight.
3. Get in a solid workout the morning of your flight.
Exercise helps you sleep better, plus it is important to maintain your routine as much as possible. Finally, it’s good to get your muscles moving if you will be sitting for a long stretch of time later to ward off any stiffness or achiness.
For more on what to do before you leave for the airport, read the Your “Day Of” Prep List for a Flight.
4. Change your watch to your destination time as soon as you get settled in your seat.
Time is at a standstill when you’re flying through time zones because it’s essentially dark the entire time, and even if it isn’t, all the windows are closed. In this sense, traveling internationally is a lot like being in a Vegas casino. So having those numbers on your watch or phone to look at orients you psychologically to what time you should be on.
5. Build in a stopover.
Some airlines allow you to build in a stopover rather than a layover, which is a two-for-one special. In other words, you can stay overnight (or up to a week, depending on the airline) at the hub. The most well-known example of this is Icelandair’s stopover in Reykjavik. If you’re flying to Europe (they have many end destinations) through Reykjavik anyway, why not spend a day or two exploring the geothermal springs? This also allows you to adjust to the time difference a bit more easily because you get to actually sleep in a bed rather than on a plane or in an airport.
6. Transit hotels/airport lounges - the best tip that no one really thinks about.
Your layover is likely in a big international hub, which means there most definitely are airline lounges and most likely a transit hotel.
Your goal during this layover is to recharge with 2 – 3 things: a nap, a shower, and, if possible, an easy quick workout.
When should you choose which? If you land early in the morning, especially if the layover is on the shorter side, go for the airline lounge. First of all, you’re more likely to be able to get a day pass early before it fills up (there are a finite number available on top of those with general membership), plus the list for showers fills up even more quickly. So for instance, I once had a layover in Frankfurt that got in at 6 AM. The Lufthansa lounge had guest passes available for purchase that early, and I was first on the list for a shower. You would be amazed as to how much bathing, brushing your teeth, and changing your clothes refreshes you. 12 hours versus 30 hours in the same clothes and without any personal hygiene makes a big difference. Plus then you can grab a comfortable chair, graze on the always available food, water, and wine, and grab a nap.
In terms of transit hotels, I tend to recommend this for longer layovers and if you land later in the day. I happened upon my first one in Beijing and thought “what the heck is this?” and repeated that about 5 more times when they told me you could rent it by the hour. But I quickly learned this was a miracle. Here you get a basic hotel room with a bed(s) and bathroom, so you can score a nap and shower. The added benefit here that goes beyond an airport lounge is that you can also do a short workout (barre is my go-to in this situation because it doesn’t require equipment or much space, plus I can watch my shows on my iPad while I’m doing it).
Remember that if you do sneak a workout in, your goal isn’t advancing your fitness goals. You are maintaining a normal routine for your body – which it definitely needs when you’re hopping from one time zone to another – and to maintain a fitness level and help you sleep when you get on the next leg of your flight journey. I am talking about some planks, pushups, squats, lunges, and triceps dips.
7. Get sunlight when you land.
This goes back to my first point where it’s beneficial to land at your final destination earlier in the day. The sunlight helps set your circadian rhythm and will get your acclimated to your new time more quickly.
8. Do a light workout when you get to the hotel.
You could repeat the one you did in the transit hotel or just go for a walk, but getting your blood pumping and your muscles moving will give you an energy boost. Plus if you’re not sitting, you can’t fall asleep.
9. Eat a combination of protein, complex carbs, and healthy fats.
You are trying to avoid blood sugar spikes and subsequent crashes, which will make you even more tired. Also, this combination of nutrients will provide the fuel to nourish your body and make it through the day.
10. Drink water.
I will continue to hammer this point home - hydration is key to energy.
Don’t forget your water bottle! Be sure you don’t forget any other essentials OR WASTE MONEY CHECKING A BAG - click here for my ultimate packing checklist for a carry on, ensuring you won’t have to wait at baggage claim again!
11. Have some coffee or tea.
If it is early enough in the day and you need it to power through, by all means have it. But if it’s after 4:00, you are probably better off skipping it.
12. Do not, if you can avoid it, take a nap.
Try to power through this day and not go to sleep before 8 or 9 PM local time. When it is time to go to bed, you should be able to pass out easily. However, sometimes even when I am that exhausted, I still have trouble sleeping in hotels. If you are similar, try some of my strategies for getting a good night’s sleep when you are traveling.
Hopefully you find that these tips help you as much as they have helped me. Because you are in a beautiful new place, so you should be able to enjoy it!
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How to Enjoy A Long Haul Flight
Your Guide to Nutrition on a Long Haul Flight
