Effective Strategies to Minimize Jet Lag Symptoms

Jet lag is the bane of every traveler. Here are some helpful tips for minimizing its effects.

Question: Are there any tried-and-true methods to prevent (or quickly recover from) jet lag? I always seem to get a sick stomach for the first few days whenever I go on vacation. Is there anything I can do to avoid this on my vacation where I am flying over 8 hours?

Dr. Jenny Yu: Jet-lag symptoms tend to be worse when traveling eastward and across multiple time zones. When there is a rapid change in time zones from air travel, your body’s circadian rhythm needs time to adjust. As this readjustment happens, you may experience symptoms of fatigue, difficulty falling asleep or waking up, issues with concentration, headaches, and general malaise. Each experience with symptoms and their severity differs for individuals. Fortunately, there are ways to reduce the intensity and duration of these symptoms.

What to Do Two to Three Days Prior to Your Trip

• Try to adjust your sleep schedule: go to sleep one to two hours earlier if traveling east or sleep one to two hours later if traveling west.
• Ensure you are not sleep-deprived, aiming for seven to eight hours of sleep each night.
• Stick to your regular routine of movement and exercise.

How to Fight Jet Lag During Travel

• Hydration is Key: Drink more water and consider other forms of hydration, such as coconut water or hydrating fruits like watermelon and strawberries.
• Avoid alcohol, sugary drinks, and energy drinks, as these can lead to greater disruptions while adjusting to a new time zone.
• Try to sleep on the plane according to your new time zone and take short naps to help your body adjust.

How to Minimize Jet Lag 24 to 48 Hours After Arrival

• Adjust to the new time zone by following the day-night cycle. Engaging in physical activities like walking or running can help.
• Expose yourself to natural light as much as possible.
• Continue to stay hydrated and avoid alcohol and caffeine. If you have trouble sleeping, a melatonin supplement may be beneficial, although scientific opinions vary.

In addition to the symptoms mentioned, some travelers may experience more pronounced nausea and indigestion. This can be linked to changes in appetite, as it is closely connected to your circadian rhythm. When this rhythm is disrupted, digestive issues may arise.

Tips for Dealing with Nausea Related to Jet Lag

• Take meals at appropriate times according to the new time zone.
• Opt for smaller, more frequent meals until symptoms subside.
• Avoid greasy and processed foods that could worsen symptoms.
• Consider intermittent fasting before your trip or during the flight, as heavy foods can complicate digestion.

As always, it’s important to listen to your body. If you find yourself needing a 20-minute power nap to get through the day, don’t hesitate to take it.