How do you feel when you find yourself wide awake at 3 AM on your much-awaited holiday? I know, how it feels …. lying in bed, staring at the ceiling, desperately waiting for sleep to come.

“Ah, Jet Lag”

It’s the price we all pay for international travel….after every long-haul flight. And trust me, you are not alone there, it happens to us all.

Imagine planning the trip of a lifetime, covering all the expenses, and landing at your dream destination, only to feel exhausted all the time. You wake up tired, feel like you are about to pass out at around 7 PM, but when it is actually time to go to bed…suddenly you are the most energetic, not at all sleepy.

Does it sound painfully familiar?

I know, it does. After all, a bad jet lag can sabotage everything….all you have planned for the holiday. I feel it’s a lot worse than losing luggage at the airport. So, let’s do something about it.

There are actually some ways to outsmart it, and I am not joking. They might not completely erase it, but definitely will reduce the impact. But, before I tell you those hacks I want you to know about jet lag in detail. Come on.

What is jet lag?

Well, it’s a physiological condition….maybe even psychological for some people. It’s that state where you are not sure whether you are hungry, bipolar, hormonal, or just in desperate need of sleep. It’s also when you start finding everyone around you unusually annoying.

But scientifically speaking, jet lag occurs when you cross through different time zones, confusing your body’s internal clock…your circadian rhythm. And you know, this natural system regulates our sleep, wakefulness, and even digestion. But, when you take a long-distance flight through several time zones, suddenly, your body lags behind. It tries its best to cling on to the old time zone.  

That’s when the trouble starts.

First, your sleep-wake cycle gets messed up, then you start feeling irritated for no reason. Then, you feel like you’ve been run over by an invisible truck. And, the worst part is…It’s not just about feeling sleepy at odd hours. Jet lag also brings headaches, digestion problems, reduced alertness…so many. Technically, it sends you into zombie mode.

Now, you might ask, how long does jet lag last?From a few hours to even few days.

And if the first few days of a trip are ruined, it becomes even harder to salvage the rest of the adventure. So, it becomes all the more necessary to fight it. But how do you fight it if you don’t know its exact causes?

So, what are the causes of Jet Lag?

You know, I don’t think Jet Lag is about distance. It’s more about the direction. It is often said that flying east is notoriously worse than flying west. Any idea why?

Well, because when you fly west, your day extends…your body can still tolerate it. But, when the day shrinks while flying east, in a way you force your body to fall asleep earlier, but your body isn’t ready.… Hence, it resists just like a stubborn toddler.

Here, apart from direction, there are other culprits too.

You already know about the number one. The Circadian Rhythm.

In this context, I would like to add that… it matters a big deal whether you are crossing one time zone or multiple at a time. If you are crossing six or more at a stretch, it can leave you feeling completely disoriented for days.

And you know, what makes it worse? The overnight flights.

People think that it is the most convenient option, but no. It charges a hidden tax from your body. Trust me, it’s already difficult to have a good night’s sleep on an airplane… If you don’t get proper rest on the plane, you will arrive at your destination already sleep-deprived…and that will only make the effects of jet lag worse.

Now, do you want that? So, no overnight flights.

Next is Dehydration…Don’t be surprised. Airplane cabins have extremely low humidity levels and that’s why they are highly likely to cause dehydration. It only exacerbates the fatigue, headaches, and the overall discomfort.

Sometimes, a pressurized environment inside an airplane too can reduce oxygen levels in the blood. This only adds dizziness to the already intense jet lag.

Other than these vital ones, there are caffeine, alcohol, prior stress, and anxiety  ..which just make this syndrome insufferable. Would you still go for a beer on a flight?

Despite all these, some people naturally handle jet lag better than others. In most of the cases, the younger travelers tend to adapt more quickly to it. But, it can be really problematic for older individuals.

So, I believe everyone should know how to get over jet lag or escape it entirely?

Let’s prevent Jet Lag Like a Pro

Are you ready?

The best way to avoid jet lag is …’come down to discipline’. And, you can beat it easily.

Here’s how-

First, start shifting your bed time by an hour or two a few days before your trip and it should be in the direction of your trip. I understand… it can’t fix jet lag completely, but yes, it will soften the blow definitely.

Next, you can’t even think about binge-watching movies during a long-haul flight. You need to sleep for a while. And while you are awake on the flight, keep on taking small sips of water every now and then. By the way, here, wine doesn’t count (I checked).

Sometimes, to let your body know that you are in a new time zone, all you need to do is to get some sunlight. Nothing can reset your body clock any faster.

And, most importantly, when you land …do not jump on your comfy hotel bed for a power nap. You never know, such a decision might keep you awake at 2 AM. Instead, force yourself to eat something as per the local time. While battling jet lag, you can’t mind eating breakfast when your brain thinks it’s midnight.

Now that I have talked about all the general prevention methods for jet lag, it’s time for some quick tips for busy travelers.

1. If your international trip is for less than 2 days, just stick to your home time with eating, drinking, sleeping… everything.
2. Learn to rely on some serious jet lag app. You may not believe me, but they can customize a really good sleep plan based on your flight details.
3. Do your body a favor by booking flights with stopovers…so that your body naturally adjusts to the changing time zones.
4. And, always book a hotel room that is sleep-friendly with blackout curtains, temperature control…everything.

I know what you are going to ask me…

Can You Really Have a Jet Lag-Free Travel Life?

Well, the answer is both Yes and No.

Actually, how much jet lag affects you depends on your body, even if you take all precautions. I don’t want to give you any false hope, but yes, one thing I can tell you for sure…with these ‘how to get over jet lag’ strategies, you can reduce its impact by 80-90%.

But, still, if it worries you too much….instead of changing the location and fitting it to less number of time zones, consider adding a buffer day or two to your trip before diving into full-blown adventures.

So next time you book that long-haul flight, don’t just pack your bags…prepare for jet lag too.

Trust me, your well-rested future self will thank you.