Smart Travel Hacks to Reduce Jet Lag Symptoms
Let’s face it, jet lag is the worst part of travel. That groggy, out-of-body feeling where you’re unsure if it’s day or night, and the only thing keeping you going is caffeine (and lots of it). As a former flight attendant, I’ve travelled back and forth across multiple time zones in the same week (yikes!), sometimes going 8 hours ahead and then 8 hours behind, so I’ve learnt a few tricks along the way.
1. Fly Smarter
It might sound like a random tip, but hear me out: flying on an Airbus A350 can make a world of difference when it comes to fighting jet lag. These aircraft are designed with advanced technology that improves cabin pressure and air quality, helping you feel less drained when you land. In theory, this helps reduce the symptoms of jet lag. As cabin crew, A350’s were one of my (and most people I worked with’s) favourite aircraft to work on purely because you didn’t feel like a complete zombie afterwards.
To take it an extra step, avoid Boeing 777s as much as you can. These are renowned for being super dry and dehydrating and my personal WORST nightmare to work on because I felt like I’d not only worked 10+ hours but also aged 10 years in the process.
2. Eat for the Time Zone You’re Flying To
Start adjusting your meal times to the time zone of your destination before you even land. Sounds weird, right? But it works! Your body’s internal clock will start syncing with your new destination time if you eat meals that match the local time where you’re going, even if it’s not your ‘meal time’ at home. So, even if it’s 9pm back home, but breakfast at your destination, go ahead and eat what you’d eat for breakfast. Your body will catch on faster, and you’ll feel much less disorientated when you get there.
3. Set Your Phone to Your Destination’s Time Zone
Set your phone’s date and time to your destination before you even board the plane. Yep, BEFORE you take off. Once you’ve done this, start acting like it’s already your new time zone. If you’re flying overnight to somewhere with a big time difference, and it’s 10pm at your destination but only 4pm where you’re flying from, then start getting into your bedtime routine now. Wash your face, brush your teeth, read a book, or do whatever it is you’d usually do to wind down. It’s a great way to mentally prepare for the time shift to avoid the awkward 3am wake-up or 5pm bedtime once you get there.
4. Sleep (or Stay Awake) Depending on Your Arrival Time
This one is an absolute game-changer, and trust me, it’ll save you from hours of miserable jet lag. Adjust your sleep strategy depending on when you’re landing. If you’re landing in the morning, try to sleep on the plane, even if you’re not tired. It’s better to land rested and adjusted than to be wide awake when everyone else is heading to bed. On the flip side, if you’re landing in the evening, try to stay awake. I know, it’s tempting to take a nap, but trust me, staying awake will help you adjust more quickly once you arrive and will make it easier to get a full night’s sleep when you finally reach your destination. Follow the advice above, “if it’s 10pm at your destination but only 4pm where you’re flying from, then start getting into your bedtime routine now. Wash your face, brush your teeth, read a book, or do whatever it is you’d usually do to wind down”.
Stay Hydrated!
I can’t stress this enough—drink water like you’re in the Sahara Desert. The air on planes is incredibly dry, which can make dehydration much worse, leading to a more intense jet lag. Water keeps your body happy and your mind sharp, so sip away throughout your flight. You don’t have to drown yourself, but aim to drink a good amount regularly, and maybe even avoid excessive alcohol or caffeine, as they can dehydrate you further.
Hydration applies to your skin too! Don’t forget to moisturise your face and hands often – try a face mask if you’re brave enough – and don’t forget SPF, the UV is higher in planes.
Tip for Long Flights
If you’re on a long-haul flight and can’t sleep, try listening to some relaxing music or guided meditation. Not only will this help pass the time, but it’ll also calm your mind and prepare it for the time zone shift. Plus, you’ll feel much more refreshed when you land!
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