Avoiding jet lag on flights

Jet lag is the traveler's nemesis. When we hear the term, we automatically think of being exhausted or waking up at 3 a.m. unable to get back to sleep. But those are just a few of the symptoms.

Jet lag can also manifest itself as confusion, disorientation, lack of motivation, 'fuzzy' thinking, digestive issues, irritability, and other physiological symptoms. Jet lag not only wears us out, it makes it much more difficult for us to think clearly. And if you've traveled more than just a couple of time zones, it can take days to recover from jet lag, putting a damper on your vacation.

Jet lag is caused by a disruption in our sleep patterns and natural body (circadian) rhythms that tell us when it's time to be awake or asleep. The problem is that if you're awake for half the night, you're going to try and catch up on sleep by napping during the day, which doesn't alleviate the symptoms.

According to NASA, you need one day for every time zone crossed to get back to your normal self. That means if you're traveling across 4 time zones, you may lose the best out of four of your treasured vacation days? There are certain ways you can beat jet lag… or at least minimize the effects:

Fly stress-free

Before you fly, ensure your affairs at home are in order so that you can alleviate stress and worry. Get a good night's sleep the night before your flight. Exercise in the days leading up to your trip to give your immune system a boost.

East or west?

The direction you fly and the effects from jet lag is a topic of debate, and largely something that varies from individual to individual. But there is evidence that flying east to west results in less jet lag than flying west to east.

Night or day?

Choose a daytime flight if possible. Many experienced long-haul travelers suggest they don't suffer from jet lag as badly when flying during the day as they do when having to catch a night flight.

Drink lots of water

Drink plenty of water and non-alcoholic beverages during the flight, but limit your intake of coffee, tea, soda or juice. Avoid alcohol completely - it doesn't aid in hydration, and its effects are amplified in the pressurized atmosphere.

Exercise

Keep moving as you fly. Standing, walking around the cabin, disembarking at stopovers, and even trying stretching and twisting exercises while seated helps keep blood flowing and alleviates discomfort.

Get some sleep

Bring items that can help you sleep during the flight, like ear plugs, blindfolds and inflatable pillows that allow you to get some comfortable shuteye. It's important to note that sleeping pills can increase dehydration and cause other long-haul flight-related health issues.

Other tips to try

Other ways to beat jet lag include adjusting your bedtime by an hour a day so that you're already adjusted to the new time zone when you arrive, or setting your watch to the new time zone at the start of your flight. There's also a homeopathic product called No Let Lag that has been reported to help ease jet lag symptoms.

Perhaps most importantly, relax! Don’t be afraid to take it easy for a day when you arrive at your destination and ease up on your itinerary if you have to.