Long Trips? No Worries — 8 Tips to Beat Jet Lag

By MOOK Scenic Spots Travel & Lifestyle Network Editorial Team

Long-distance travel often leads to jet lag because the human body secretes sleep hormones based on daily routines and sunlight intensity to adjust the biological clock. Sudden, drastic changes can throw this internal clock completely off. International travel websites have compiled eight methods to combat jet lag. Follow these steps so that jet lag doesn’t ruin your travel mood.

1. Choose a Flight Arriving in the Evening

Opt for a flight that arrives in the evening. Upon arrival, you can enjoy dinner or do some light stretching, and try to go to bed before 10 PM.

2. Start Adjusting Your Sleep Before the Trip

Gradually adjusting your body clock to match the destination’s time zone before departure can help you adapt to the new time more quickly.

3. Set Your Watch to the Local Time

Adjust your watch to the destination’s time zone. Visually shifting your perception helps subconsciously adjust your biological clock and reduces the impact of jet lag.

4. Avoid Alcohol and Caffeine Four Hours Before Bed

Refrain from drinking alcohol or caffeine-rich beverages within four hours of bedtime, as these stimulants can make you feel overly alert and hinder sleep.

5. Limit Sleep on the Plane to Two Hours

Many people tend to sleep as soon as they board the plane, but if you try to distract yourself by reading a novel or watching a movie, and only sleep if necessary, keep it under two hours.

6. Avoid Overeating

It’s easy to get excited upon arrival and indulge in local cuisine, but overeating can affect your sleep quality at night. It’s best to practice some restraint.

7. Enjoy Some Sunbathing

Sunlight is one of the best ways to adjust to jet lag. Getting some sun helps your body quickly realign its biological clock to the optimal state.

8. Take a Warm Bath Before Bed

If you’re having trouble sleeping at night, try taking a warm bath to relax your body and mind. Adding some essential oils to the bath can also help you fall asleep.