I went by way of 5 time adjustments in 2 weeks. Listed below are the ten greatest suggestions I used to battle jet lag.

  • I handled plenty of time-zone adjustments in two weeks however I principally averted jet lag with some suggestions. 
  • I at all times attempt to sleep on planes and I attempt to plan thrilling actions to maintain me awake after I land.
  • Making an attempt to get shifting and get daylight can even assist once you’re adjusting to a brand new time zone. 

Nothing brings down trip vibes like being too drained to discover a spot you’ve got been wanting ahead to seeing for months.

Between February 23 and March 12, I traveled by way of 5 time zones and have become fairly acquainted with jet lag, a “non permanent sleep drawback” introduced on by “a mismatch between an individual’s regular day by day rhythms and a brand new time zone,” in line with the Facilities for Illness Management and Prevention.

I flew from Chicago to Los Angeles (two-hour time distinction), to London (eight-hour time distinction), again to Chicago (six-hour time distinction), after which to New Zealand (17-hour time distinction). 

Certain, you’ll be able to load up on caffeine to maintain you going, however there are another steps you’ll be able to take to acclimate to a brand new time zone.

Listed below are the guidelines I realized alongside the best way with a purpose to beat jet lag and actually benefit from the locations I visited.

Attempt as laborious as you’ll be able to to sleep on the aircraft

Collette Reitz with a mask on lying in bed

Jet lag is unfortunately an inevitable byproduct of venturing to bucket-list areas all over the world.

Collette Reitz

For giant time adjustments, I slept on the flight after I knew it was nighttime in my vacation spot metropolis. When you’re in a position, guide a seat in enterprise or firstclass to have extra room and probably a mattress.

In financial system, which is often the place I discover myself, I attempt to snag a totally open row of seats to stretch out, or guide the emergency exit row for extra legroom. 

I used to be in business-premier class for my 16-hour flight on Air New Zealand, which got here with a surprisingly comfy fold-out mattress, and I slept for about eight hours, on and off.

I used to be just a little groggy after I landed at 7 a.m. native time, however a fast refresh within the airport lavatory — clear garments, a swipe of deodorant, and just a little face mist — and a much-needed iced latte actually helped me really feel like I used to be able to tackle the day.

Do not fall asleep as quickly as you land except you arrive at evening

When you arrive within the morning or early afternoon, begin your day straight away to up the chances you will go to sleep later that evening.

In London, I bought fortunate with an early lodge check-in at round 11 a.m. I showered, modified, and bought on with my day.

I used to be nonetheless drained after touring, however I might booked a “Harry Potter” strolling tour as one thing to look ahead to, which doubled as an effective way to see well-liked vacationer points of interest inside hours of touchdown within the metropolis.

Create an itinerary forward of time


Be sure to have sights you need to see in your itinerary.

Casa nayafana/Shutterstock

Having one thing to look ahead to often helps me push previous drowsiness, and I counsel you select some must-see sights in your first couple of days.

In London, I actually needed to see a present within the West Finish, sit down for a correct tea, and go to the Victoria and Albert Museum, Massive Ben, and Westminster Abbey, so I scheduled these issues for my first two full days within the metropolis.

Though I used to be just a little drained, these helped me keep excited to rise up every morning and discover London.

However do not power early morning actions straight away

After I flew from Los Angeles to London — my first huge time bounce — I initially did not schedule something earlier than 10 a.m.

As somebody who loves getting a bounce on the day, it was laborious to depart my lodge at 10 a.m. versus 8 a.m., however I wanted sleep, and I did not really feel like I missed out on seeing something I actually needed to.

I used to be in a position to rise up earlier as I acclimated.

Get energetic and attempt to get some sunshine

I like going for a run in each metropolis I go to, and in line with the Mayo Clinic, exposing your self to sunlight at sure occasions can ease your physique into the brand new time zone.

After I landed in New Zealand, I went for a run on a path proper by my lodge. The urge to take a nap was sturdy, however I wasn’t completely falling asleep, so I knew I might push myself to go on a fast 3-miler earlier than a deliberate dinner.

The run additionally helped tire me out so I might extra simply go to sleep later that evening. 

Take heed to your physique

If my eyes had closed the second I sat on my mattress after I bought to my lodge in New Zealand, I might’ve nixed the run however set an alarm to verify I did not sleep greater than half-hour.

Take heed to your physique and know when to push by way of and when to truly get relaxation. In any case, your “sleep-wake” cycle can exit of sync once you swap time zones, in line with the Mayo Clinic, so typically that you must give your self grace. 

Be versatile

Collette Reitz with a hat on on on a run

I attempt to be energetic throughout daylight after I’m touring.

Collette Reitz

It is easy to really feel such as you’re lacking out if that you must take a nap in the course of the day, however it’s higher to be refreshed and really get pleasure from what’s in your itinerary.

When you get a burst of vitality on an attractive day and need to stroll round, however you are speculated to be inside a museum, take a second to see how one can swap issues round. Do not let your schedule forestall you from being within the second.

In New Zealand, I managed to squeeze in a volcano hike just a few hours earlier than I needed to be on the airport, and it was one the highlights of my journey.

Keep hydrated

Dehydration could make jet lag worse, so I attempt to keep away from it. 

I drank my whole 32-ounce reusable water bottle on the aircraft, and I requested for just a few extra bottles from the flight attendant. I had to make use of the lavatory extra usually than I might have appreciated, however you are supposed to face up and stretch usually on a protracted flight anyhow, so it felt like a win-win.

I additionally made certain to have a water bottle with me just about anyplace I went whereas touring.

Do not be too depending on caffeine

Collette Reitz with a striped mug

Caffeine may help however typically it is higher to relaxation once you’re sleepy.

Collette Reitz

A cup of espresso round midday to maintain you going might be high quality, however for those who’re dragging within the night, I’ve discovered it is often greatest to not take a shot of espresso.

After I was actually drained later within the day, I might as a substitute go for an early dinner and bedtime — it simply helped me rise up earlier and extra refreshed the subsequent day.

Put together your return schedule with loads of downtime

It is laborious to totally keep away from jet lag, however it’s simpler to regulate for those who’re not coming house to a packed schedule. When you can, plan an additional trip day once you return or pencil in some relaxation time so you do not dive proper again into work.

I additionally suppose it is best to get again right into a nighttime routine as quickly as potential since falling asleep at an honest hour could be powerful after a time change.