How to Get Over Jet Lag Fast!
I just travelled to Greece and kicked Jet Lag the fastest I have ever done it!
I am ready to share with you my not-so stressful secrets on how to overcome jet lag and enjoy your vacation!
Is jet lag really something we can get over fast? Yes!
Jet lag is something I have always struggled with. The last time I travelled to England it took me 9 days to actually feel like a human. This was BEFORE I understood sleep and circadian rhythms to the depths that I do now.
First off, jet lag is not something we can truly avoid. Our body clock needs time to readjust to the new schedule. Our minds understand we are in a new place, but our bodies are still on the old clock.
With a little patience and strategic decision making we can speed this process along nicely.
Tip # 1: To Sleep or Not to Sleep on the Plane
Sleep pressure is going to be your best friend when it comes to shifting time zones. It is the one thing we can have a sense of control over to get over jet lag quickly!
First, what is Sleep Pressure? Sleep pressure is created through an accumulation of adenosine in our body. Adenosine is a neurotransmitter that helps drive that feeling of sleepiness. You know adenosine is high when you really just cannot keep your eyes open anymore and need to get some sleep.
Some information you will want to know when making the decision to sleep on the plane or not are:
What time is your plane leaving.
What time are you arriving in the new time zone.
How many hours until I need to be asleep in the new time zone.
Choices for sleep and caffeine on the plane:
When travelling, you want to get yourself onto the new time zone quickly. If you are on the plane and it’s night time in your destination, you will want to try to sleep for as long as you can. This will reduce the sleep pressure so when you arrive you will have some more fuel in the tank to make it the rest of the day and into the evening in your new destination.
If it is daytime in the destination while you are in the air, you will want to avoid sleeping too much. If you are arriving close to bedtime in the new destination, keeping it to a short cat nap on the plan will be ideal. This way you will be really tired and sleep pressure will be high when it is time to get to sleep in your new destination.
If the sleep pressure is just too high, take a short nap on the plane to give yourself that extra boost. For example, my husband had to drive us home when we returned from Greece to Vancouver. He definitely needed some extra shut eye to make it! He took an hour nap, while I only took 20 minutes. We fell asleep almost immediately once we got ready for bed.
When travelling caffeine can be your best friend to help you stay up that extra bit longer. If you know when you arrive you have to last an entire day before going to sleep, you may use caffeine to block adenosine build up and that feeling of tiredness. Be warned, once that caffeine wears off you will be so tired as the adenosine comes rushing in. The half life of caffeine is 5-7 hours so if you time that with your ideal bedtime you will be good to go!
Tip # 2: Eat In the New Time Zone Time
Do you ever notice that your digestive system is still on the old schedule. For example, at home you may 💩 in the morning, but in your new destination you find yourself needing to go at night? Well this is because your digestive system is still on old time! To help move the clock forward we can use meals/eating to help!
Eat the meals provided on the plane or bring your own and eat with the group. Airplanes do a great job of aligning meals with the destination.
Start following the eating schedule in the new time zone as soon as you can. Sometimes nausea can kick in because of tiredness, giving yourself a small snack can also be helpful.
Drink lots of water! Hydration is going to be key for healthy digestion and optimal sleep. If the flight attendant comes by with water take it!
Tip # 3: Lots of Daylight and Movement!
Daylight is the best way to communicate to your body that it is time to be awake. For the first 2-3 days it will be important to get daylight into your eyes and on you skin as soon upon waking as you can. Avoid wearing sun glasses as this will likely block any blue light to signal alertness.
Some ideas:
Spend time outside in the morning drinking your cup of coffee or reading a book.
Go for a brisk morning walk and enjoy the new space you are in.
Get afternoon daylight too! If you are feeling tired, avoid going for the caffeine and get yourself outside.
Turn on all of the lights in the space when it is time to be awake.
Do a quick workout in the morning to wake everything up!
Schedule a walking tour for your first day to help you get acquainted with your new surroundings and out of the hotel room!
Tip #4: Consistent Wake Up Times
If you can keep your wake up time early and consistent that first day you will set yourself up for success. Start your typical morning routine once you wake up to cue your body that this is the new time we are running one.
Some strategies:
Set alarm for a typical wake up time. If you wake up earlier, you can try to fall back to sleep but make sure to be out of bed at set time.
Schedule something super fun for the morning. This gives a purpose for getting out of bed in the morning.
Alarm clocks or hotel wake up calls. These will always get me out of bed!
The first two days may not be fun but your body will thank you later!
Tip # 5: Acceptance!
Jet lag is something that is natural and we cannot avoid as much as we truly want to. If you are not feeling 100% on your first few days of your trip, that is to be expected. The goal is to accept that jet lag is going to make us feel a little yucky, but with some careful planning and mindful choices we can support our circadian rhythm to move along a little more swiftly!
Wishing everyone a successful and save travels with a swift return to natural body clock cycles!
xoxo, Nicole
This article does not constitute medical advice. Consult your naturopathic doctor , medical practitioner or other health service provider before taking any supplement or medication.