Preventing (and How To Help) Jet Lag
When I first tried to prevent jet lag, most jet lag tips discussed how to help after one already has jet lag—the treatment, remedy, fix, or best cure for recovering from jet lag.
But I wanted to avoid jet lag in the first place, if possible, or at least drastically reduce it. Because, at that time, jet lag left me feeling incapacitated.
“An ounce of prevention is worth a pound of cure.”
—Benjamin Franklin
So what is jet lag like?
For myself, when I’d fly to Europe, jet lag made me spend nearly my entire first week in Europe sleeping. I could not stay awake. I felt drugged.
No amount of sleep—and no amount of sunshine—helped my body feel awake. I did not want to go out and about. I just wanted to sleep.
I could not enjoy my first week of travel because I felt heavily sedated. It was exhausting.
The photo above shows the last time I was in that deep sleep state for nearly a week—and I was under skylights with daylight and sunshine for twenty-two hours of each day.
So I reached a point where I told myself I no longer wanted to experience that kind of jet lag again. I was done with being so out of it.
I promised myself I would find a way to avoid jet lag in the first place, if possible, or at least drastically reduce it. Life was too short to endure that kind of prolonged exhaustion.
Hence, I’m so grateful that I did find a way to prevent (and drastically reduce) jet lag in my body. And it doesn’t involve medication, alcohol, caffeine, or anything I’d consider unhealthy for me.
I simply follow each of the steps below. Every single one of them. Not just one. Not just some. But all of them. That’s it. That’s all it takes to prevent (or drastically reduce) my jet lag.
Now, when I travel across four time zones, I don’t experience jet lag. When I travel across more than four time zones, my jet lag is a fraction of what it once was.
Book Flights To Arrive in the Morning
It makes all the difference in the world to book my flights so that I land at my destination during what would be considered morning at that new destination.
It also helps me to book my flights as direct (non-stop) as possible. I can then settle into my jetlag prevention routine a bit smoother.
This might take a little more effort to book if I’m trying to save money on flights, but it’s most definitely possible—and can still be affordable. I just have to look for it and do it.
Arrive at the Airport Early
I arrive at the airport at least three hours—and ideally four hours—before my flight takes off. I can’t begin to emphasize how much that helps this entire experience.
Arriving at the airport that early helps keep me calm and relaxed no matter what happens. Because I know I have plenty of time to deal with everything.
If there’s a line at luggage check-in, no problem, I have time. If there’s a line at security, no problem, I have time.
If security decides to rifle through my carry-on, I have time to ask them if they could put on a clean pair of gloves first, due to my celiac disease and allergies.
Because if the last bag they rifled through contained gluten/allergens, I can’t have those in my luggage. If that doesn’t make them skip me altogether, no problem. I have time.
Also, arriving at the airport early allows me plenty of time for my next step.
Eat at the Airport (Before Boarding the Airplane)
I know this might not sound like the best financial decision (when long-haul flights already serve food included in the price of airfare), but there’s a reason I eat at the airport before boarding.
If I eat at the airport before boarding (without caffeine, as I don’t want to keep myself awake), my food has more time to digest before I get on the plane.
I want to give my food more time to digest because I experience disruptive sleep (nightmares) if I eat too close to bedtime. I’m guessing others do, too.
People also seem to experience heartburn if they eat too close to bedtime.
And I’ve heard more and more stories from those who have become sick after eating on airplanes, so they don’t want to experience that again.
Eating at the airport before boarding an airplane helps ensure I’ll experience more restful sleep on planes, which helps me greatly when it comes to preventing jet lag.
Only Think in the New Time Zone
Once I’ve boarded my plane, I only think in my new time zone—the time zone it will be when I land. I’ve found it vital that I remain super disciplined about this.
As soon as I'm on the plane, I never let my brain think (not even for a second) about my old time zone—the time zone I’m leaving behind.
No thoughts about what time it might be in my old time zone. No thoughts about how my old time zone compares to my new time zone. No thoughts at all about my old time zone.
From this point forward, my willpower rules on this issue. No matter what. I’m only thinking in my new time zone.
This means if anyone starts conversations about my old time zone, I cover my ears, I smile, and I quietly sing Lalalalalala… until they’re done talking. Seriously. It’s that important.
How do I know this works for me?
My boyfriend follows every step on this list except he still thinks in our old time zone—and he gets different jet lag results than I do. Thankfully, he now wants to follow this step, too!
I find it important to follow this step once I board the plane—plus during the entire first week of my trip.
Sleep While Flying
It takes about an hour to lift off and settle into cruising altitude. I stay awake for that.
As I settle in, I note where my things are safely locked away. I count how many doors I am from an emergency exit (or three).
I people-watch for a bit, as I find humans fascinating. I don’t have any books, movies, phones, tablets, or computers to distract me.
Whatever I need to help me sleep is already on me—comfy clothes, a warm outer layer, and an eco neck gaiter that also works as a face mask.
Since I’ve already eaten, I know I won’t need to wake for meals.
This entire process helps me wind down and get ready for sleep. Then I sleep on the plane as much as possible.
I typically sleep 3 or 4.5 hours, wake for a bit/walk around, then sleep another 3 or 4.5 hours. If it’s a longer flight, I can add another 1.5, 3, or 4.5 hours of sleep. I follow REM cycles.
I also try to verbally tell my body how many hours to sleep in hopes it helps my brain follow through. It’s amazing how much this seems to help my body sleep more “on cue,” if you will.
This means I get about the same amount of sleep as I experience on any normal night. But in bits and pieces, not in one solid sleep.
I wake upon landing. And I feel awake.
Freshen Up (in the Airport Bathroom)
Oh my goodness, as soon as I land, the first thing I do is freshen up in the airport bathroom.
Brush my hair. Brush my teeth. Wash my face. Apply fresh deodorant. Apply face lotion and my eco sunscreen. Put on a new shirt. Put on an entirely new outfit if at all possible.
This makes me feel presentable, which is so necessary, to take on the first day in the new time zone.
Tea and Breakfast (at the Airport)
Upon landing at the airport, while still airside, if it’s possible to grab a quick tea and breakfast before picking up my luggage, I take a brief moment to do this.
But that only works if there’s (quick!) decent grab-and-go food available, as I don’t want to leave my luggage unattended at baggage claim.
Otherwise, after I grab my luggage at baggage claim, I try to relax in the airport (landside), enjoying tea and breakfast (plus plain water for more hydration).
This gives me the nourishment (energy) to fuel what’s next.
Go Out and About the First Day (Plus Go to Bed Early)
After following all the steps above, I go out and about and move my body for most of the first day. I find my lodging, walk to see sights, take photos, get organized, and settle in.
I also allow myself to go to bed early.
Knowing I get to go to bed early is like a carrot. It leads me through that first day.