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© Suhyeon Choi / Unsplash
© Suhyeon Choi / Unsplash
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5 Ways You Can Outsmart Jet Lag

Picture of Gretchen Kaija
Updated: 10 May 2017
Traveling at high speeds across multiple time zones has become normalized in today’s culture. Although “jet lag,” our body’s adjustment to a new time and location, does not typically dissuade us from exploring new places and cultures, it can still be a struggle. When we experience jet lag, our body’s internal clock, or “circadian rhythm,” is basically disrupted by unpredictable changes in our exposure to sunlight and darkness. Read on for five ways to outsmart jet lag by tricking your circadian rhythm.

Jet lag is not something that ‘just happens’ once we arrive at our destination. Generally, we notice its effect once we’ve arrived because we did not prepare our body before we left. Before you leave and while you are in transit, do the following to diminish symptoms such as fatigue, anxiety and insomnia.

Hydrate, hydrate, hydrate!

I know I sound like your mom, but mother knows best! All of our body systems work better when they are well-hydrated; it’s like topping up the oil in your car. Hydration is not just drinking anything, either. Coffee, caffeinated and carbonated drinks and alcohol dehydrate you, so opt for water, tea, or sugar-free juice. (But nothing beats water for prime hydration!)

© Aidan Meyer / Unsplash
© Aidan Meyer/Unsplash

Eat three square (and healthy!) meals

Got a flight at 3am? Don’t skip a “breakfast” banana. Not a fan of overcooked airline pasta? Eat something else on the tray; there’s a reason airlines serve meals. Skipping them and/or not eating at defined periods (i.e. snacking your way to a destination) will not help your body fall comfortably into a new rhythm as food also functions as sleep/wake cues for our brain.

Bananas make great travel snacks because they are so high in potassium, which helps to relieve muscle tension | © Mike Dorner / Unsplash
Bananas make great travel snacks because they are so high in potassium, which helps to relieve muscle tension, a common symptom associated with jet lag | © Mike Dorner/Unsplash Bananas make great travel snacks because they are so high in potassium, which helps to relieve muscle tension.

Watch the sunset and/or sunrise

Since our circadian rhythm functions on a 24-hour cycle of light and dark, or day and night, traveling to a different time zone throws it off big time. No matter where you are in your travels, whether just departing or newly arrived, make it a point to watch the sun rise or set. The ocular nerve in your eyes connects to systems within your brain that regulate the release of the hormone melatonin, which dictates your sleep-wake cycle. Sunset is our body’s cue to sleep, just as sunrise is our cue to wake up.

If you don't have a window seat or your neighbor's is closed, take the opportunity to get up and stretch | © Jacky Lo / Unsplash
If you don’t have a window seat or your neighbor’s is closed, take the opportunity to get up and stretch | © Jacky Lo/Unsplash

Once you’ve arrived (YAY!), you get a little adrenaline rush of excitement, then all of a sudden feel like you could just crash for hours. Don’t give in! Napping for more than 20–30 minutes once you arrive is the number one mistake that lets jet lag win. Instead, fight the urge and do the following:

Find the sun

Get outside, feel the sun on your face and the wind in your hair. This is so healthy after long travel hours, during which much of your time was spent in stale air. Again, syncing with the sun helps our circadian rhythm realign to the new time zone, which generally involves new sleeping, eating and activity patterns.

Sunrise in Nashville, Tennessee | © Joshua Ness / Unsplash
Sunrise in Nashville, Tennessee | © Joshua Ness / Unsplash

Get your blood flowing

Likewise, after sitting or waiting for long periods of time, make a conscious choice to move, stretch, get out and walk, maybe even run or bike around your new environment (outdoors). Activity helps to circulate endorphins and tires you out just enough so that you can hopefully get a better night’s rest. Walking to get a meal or a coffee can help with, and also distract you from, any jet lag symptoms you may be feeling.

Setting off on a walk | © Redd Angelo / Unsplash
© Redd Angelo/Unsplash