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Beating jet lag: Proven strategies for frequent flyers

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  • Tips for beating jet lag.
  • Make the most of your travel.
  • These strategies will make all the difference.

Jet lag can be a formidable foe for frequent flyers, turning exciting trips into exhausting ordeals.

But with the right strategies, it’s possible to minimize its impact and enjoy your travels to the fullest.

From pre-flight preparation to post-landing practices, we’ll guide you through the best approaches to ensure your travels are as enjoyable and fatigue-free as possible.

Before you continue reading, we invite you to listen to the new Tu Mundo Hoy podcast by clicking HERE.


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One of the most effective strategies for beating jet lag is to start adjusting your internal clock before you even board the plane.

Gradually shifting your sleep schedule a few days prior to departure can ease the transition to a new time zone.

This might mean going to bed an hour earlier or later each night, depending on your destination.

By aligning your body’s rhythm with your target destination ahead of time, you can significantly reduce the disorientation and fatigue associated with jet lag.

Smart strategies during the flight

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Your actions during the flight can also play a crucial role in beating jet lag.

Staying hydrated is key, as the dry air in cabins can exacerbate fatigue, so be sure to drink plenty of water and avoid alcohol and caffeine.

It’s also beneficial to move around the cabin periodically to keep your circulation going and to wear comfortable clothing to facilitate rest.

Additionally, try to sleep on the plane if it aligns with the nighttime hours of your destination, using eye masks and earplugs to block out distractions.

Beating jet lag and syncing with local time

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Once you land, syncing with the local time as quickly as possible is essential for beating jet lag.

Spend time outdoors in natural sunlight, which can help reset your internal clock by signaling to your body that it’s time to be awake.

Avoid the temptation to nap upon arrival, as this can prolong the adjustment period — instead, try to stay active until the local bedtime.

Engaging in light exercise, like walking or stretching, can also help you acclimate more quickly and improve your sleep quality.

Nutritional tips and supplements for beating jet lag

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What you eat and when can also influence how quickly you adjust to a new time zone.

Opt for light meals that are easy to digest, and try to eat according to the local meal schedule to help reset your internal clock.

Some travelers find that certain supplements, like melatonin, can aid in adjusting to new sleep patterns, though it’s always best to consult with a healthcare professional first.

Staying hydrated and avoiding heavy, rich foods can also prevent additional stress on your body, making it easier to adapt.

Creating a restful environment

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Ensuring your sleeping environment is conducive to rest is another key factor in how to beat jet lag.

Make your accommodation as comfortable and sleep-friendly as possible by controlling the temperature, minimizing noise, and blocking out light.

Consider bringing familiar items from home, like a favorite pillow or blanket, to make the space feel more inviting.

Establishing a calming pre-sleep routine, such as reading or meditation, can also signal to your body that it’s time to wind down and prepare for sleep.

The power of mindset

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Finally, your attitude towards jet lag can influence your experience of it.

Approaching your travels with a flexible, positive mindset can help you cope better with the disruptions to your routine.

Viewing jet lag as a temporary, manageable inconvenience rather than a major obstacle can reduce stress and make it easier to adapt.

Embracing the local culture and environment can also distract you from fatigue and enhance your overall travel experience.

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