Jet lag can be a major problem for frequent travelers, especially when traveling on business and needing to stay focused during the next meeting that’s just a short taxi ride from the airport. Jet lag happens for a number of reasons, typically a combination of:

• Crossing multiple time zones quickly
• Flying towards the East
• Being a frequent flyer
• Being an older adult

Each individual’s experience with jet lag can differ. Regardless, we have a few tips on how to minimize jet lag and help you overcome jet lag when it hits.

Tip #1: Adjust Your Sleep Cycle

One of the reasons you may be experiencing jet lag is because your circadian rhythms aren’t in sync with your new environment. Crossing multiple time zones can disrupt your body’s internal clock, making it difficult to fall asleep and maintain a normal sleep wake cycle.

If you cross into a country with a vastly different time zone, say from Canada into Singapore, your daylight time is essentially reversed. This explains why you just can’t seem to fall asleep at night in Singapore because your body is used to being awake and active at the same time in Canada.

What seems to work for our frequent flyers who are frequent flyers is to adjust their sleeping times when they are on the plane to sync up their sleep schedule with the local time of their destination. For those who have already arrived and are experiencing symptoms of jet lag, they do something really physical like having a good run or lifting weights at the gym between meetings to exhaust themselves so they’re ready to sleep by bedtime.

The key here is to be awake and active during daylight hours and only sleep/nap when it’s dark. If you can get a hotel with good blackout curtains, that would be a big help too!

There are a whole bunch of studies on how hydration affects sleep and jet lag that you could read, but we’ll give you the short version – the more dehydrated you are, the worse your jet lag will feel. This means it’s a good plan to stay properly hydrated even before your flight, and while on your flight as well. Fun fact, coffee and tea are the two most popular beverages but they have dehydrating qualities.

So the next time you order coffee or tea when you feel thirsty, it’s probably the ice that is hydrating you, not the beverage itself. This means as tempting as the coffee and tea, or the alcohol selections look like on the plane – maybe keep it to just one glass to enjoy yourself and drink plenty of water to keep hydrated.

Now, if you’re already off the plane and feel jet lag setting in – rehydrate, rehydrate, rehydrate. A tip we heard from frequent flyers was to drink water and walk around a little to help the blood circulation get going. He does this around the conveyor belt while waiting for his luggage and he says it helps reduce jet lag symptoms and by the time he’s at the taxi stand, he feels fresh again.

Chug a bottle of water or an electrolyte drink once you’re off the plane!

Exposure to natural light can help you reset your internal body clock (though it’s much cooler to say circadian rhythm) and regulate your sleep-wake cycle. For example, if you’re taking an overnight flight and you’re landing sometime in the afternoon, it’s a good idea to bathe in the sunlight a little to help your body understand what time of day it is.

Artificial light like indoor lighting won’t be sufficient because you won’t get the sense of heat and brightness that’s accurate to the time of day. Light exposure is crucial for resetting your body clock.

Try standing in the sun while you wait for your taxi, or go for a quick stroll once you’ve checked into your hotel just as a way of being in tune with your new environment. If you can’t do the walk the same day, then try to be up early and catch the morning light exposure.

If you’re not one for strolls, you could leave the sheers on but draw back the blackout curtains to let your body wake to the natural light. Then sip on your morning coffee as you bathe in the sunlight and you’ll feel heaps better.

Just remember Tip #2 and stay hydrated!

For some, just adjusting their sleeping schedules isn’t enough because they find that their bodies are also craving food during their regular mealtimes back in their home country. This may explain your sudden craving for breakfast when it’s dinner time for you right now.

This is possibly because you’re disciplined and used to a daily routine and your body is now rebelling against the sudden change. This can lead to symptoms of jet lag and sleep disruption.

Therefore, it’s a good idea to also adjust your daily routine and your sleep pattern together to ensure your body is adjusted and prepared for your new environment. But if you’re just reading this now while feeling the jet lag hit you hard, then try to gradually shift your schedule by 1-2 hour intervals.

For example, if you’re feeling hungry and it’s still 10:00 AM in the current country you’re visiting, maybe stave off the hunger with snacking until it’s 12:00 noon, then have your full meal.

The important thing to keep in mind here is to keep the change gradual because sudden changes may make you feel worse.

We don’t recommend any supplements or medicine as a first solution, but sometimes you’re just laying over for a day and you need something to get you through that one meeting before you’re off to a different country and you need your body to adjust quickly.

Everyone’s body is different and you definitely should ask your physician if any supplements might clash with your current medication just to be safe, and if so, what might be a good dose for you to take based on your medical history, body weight, etc.

That being said, melatonin is a hormone your body produces that helps you regulate your sleep-wake cycles. Taking melatonin supplements can help your body with adjusting to the new time zone. Certain frequent flyers also claims that it’s safer than relying on sleeping pills because there’s less risk to build reliance and, in worse cases, addiction to sleeping pills.

They take it about 2 hours before bedtime and avoid the use of any blue light devices (mobile phones, laptops, and the TV are common examples) before bedtime.

Again, try the tips above first because if you can avoid spending money on supplements, why not right?

Both alcohol and caffeine can disrupt your sleep patterns and make jet lag worse. Alcohol can dehydrate you and interfere with your body’s ability to achieve quality sleep, while caffeine can keep you awake when you should be trying to adjust to the local time.

Instead of drinking alcohol or coffee, opt for herbal teas or simply drink plenty of water. Avoiding alcohol and caffeine can help prevent jet lag and allow you to fall asleep more easily when you need to.

Exposure to blue light from screens can interfere with your body’s internal clock by suppressing melatonin production. To reduce jet lag symptoms, consider using blue light blocking glasses, especially if you need to use your phone, laptop, or watch TV before bedtime.

Blue light blocking glasses can help your body maintain a normal sleep wake cycle, making it easier to fall asleep and stay asleep. This can be particularly helpful when you need to adjust to a new time zone quickly.

Physical activity can help reset your body’s internal clock and reduce the symptoms of jet lag. Exercise increases blood circulation and helps reduce feelings of fatigue. Whether it’s a workout at the gym, a run, or even a brisk walk, staying active can help your body adjust to the new time zone.

For business travelers, finding time to exercise might be challenging, but even small activities like walking around the airport during a layover can make a difference. Physical activity not only helps in reducing jet lag but also contributes to overall mental health and well-being.

Stress can make jet lag symptoms worse, so it’s important to practice relaxation techniques to help your body adjust. Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm your mind and body, making it easier to fall asleep and achieve quality sleep.

Using relaxation techniques can also help manage any anxiety or stress related to travel, further helping to prevent jet lag. Consider downloading a meditation app or listening to calming music to assist in your relaxation efforts.