What’s the Best Way to Get Over Jet Lag?

You’ve likely never heard of desynchronosis. You know this temporary sleep disorder by another name: jet lag.

Jet lag typically sets in after a flight, when your body’s internal clock is thrown off by a new time zone. It disrupts your sleep patterns and can leave you feeling exhausted and disoriented. While it typically only lasts a few days, it can interrupt your circadian rhythm and make it difficult to concentrate.

You can experience jet lag even if you don’t travel across time zones. Traveling across different time zones, changes in light exposure or meal times, dehydration, and fatigue from long flights can all cause jet lag.

Cope with jet lag by avoiding caffeine and alcohol, limiting blue light exposure and naps, eating healthy meals, and using high-quality sleep materials.

What Does Jet Lag Feel Like?

Jet lag can manifest in several different ways. Here are some of the most common jet lag symptoms:

Fatigue and tiredness
Insomnia or difficulty sleeping
Mood swings and irritability
Difficulty concentrating and making decisions
Digestive problems, such as constipation or diarrhea
Muscle soreness and headaches

While jet lag doesn’t typically last long, it can be incredibly disruptive for your daily schedule. That makes coping with jet lag — and preparing for it before your flight — particularly important whenever you travel.

How Should I Cope with Jet Lag?

Coping with jet lag is a process that starts well before your flight. Here are a few things you can do before your flight to prepare for any potential jet lag:

Gradually adjust your sleep schedule: Several days before your departure, start adjusting your sleep schedule to match the time zone of your destination. If you're traveling eastward, go to bed and wake up an hour earlier each day. If you're traveling westward, do the opposite and shift your schedule later. This gradual adjustment can help your body adapt more easily.
Stay well-rested: Make sure you are well-rested before your trip. Being sleep-deprived can make jet lag symptoms worse.
Avoid caffeine and alcohol: Limit your consumption of caffeine and alcohol, especially in the hours leading up to your flight. Both can disrupt your sleep and contribute to dehydration.
Eat light and healthy meals: Opt for balanced, easily digestible meals in the days leading up to your trip. Avoid heavy, rich, or spicy foods that can upset your stomach.
Exercise: Engage in regular physical activity before your trip. Exercise can help reduce stress and fatigue, making it easier for your body to cope with the disruption of jet lag.
Plan your arrival time: If possible, schedule your flight to arrive at your destination during the daytime. This can make it easier to stay awake and adjust to the local time.

Remember that everyone's body reacts differently to jet lag, and what works for one person may not work for another. These steps can help limit the effect of jet lag on your body. Of course, you might still experience jet lag after a flight — particularly if you cross time zones or travel for a full day. If you’re feeling jet lagged, let’s explore a few strategies that can limit the symptoms and restore your energy faster.

Stay Hydrated

Hydration is an essential step in coping with the symptoms of jet lag. Staying hydrated helps to counter the overwhelming fatigue jet lag can deliver, particularly when you spend hours at a time in a low-humidity airplane environment. Hydration also plays a role in reducing the severity of other common jet lag symptoms like headaches and muscle aches. It further helps improve cognitive function and mental clarity, helping you think clearly and more easily adapt to a new time zone.

Take Short Naps

Long naps can disrupt your circadian rhythm, making you feel groggy and tired once you wake up. You might also have trouble going back to sleep after a long nap. However, a short nap can help dispel the effects of jet lag and restore your natural energy levels. Keep your naps between 20 and 30 minutes to recharge during the day, particularly on the same day as your flight.

Jet lag often brings irritability and mood swings. Short naps can improve your mood by reducing feelings of irritability and enhancing your overall emotional well-being. This can make your travel experience more enjoyable and less stressful. Short naps can also help offset some of your sleep debt, allowing you to feel more refreshed and better able to function throughout the day.

Control Your Light Exposure

Exposure to natural daylight is a strong signal to your body that it's time to be awake and alert. When you arrive at your destination, spending time outdoors during daylight hours can help your body adjust to the local time more quickly. This exposure to natural light helps to suppress the production of melatonin, a hormone that makes you feel sleepy.

On the flip side, it's essential to avoid excessive exposure to artificial light, especially blue light emitted by electronic devices such as smartphones, tablets, and laptops, in the evening. Blue light interferes with your body's ability to produce melatonin and signals to your brain that it's still daytime, making it harder to fall asleep. Consider using blue light-blocking glasses or turning off electronic devices at least an hour before bedtime.

Use the Right Sleep Materials

The right pillows, blankets, and mattress provide the comfort and support necessary for a restful night's sleep. These same sleep materials can help minimize the effect that jet lag can have on your body. After a long journey, your body will appreciate a comfortable sleeping surface that minimizes aches and discomfort and supports your limbs, making it easier to fall asleep and stay asleep.

At Mattress Warehouse, we know a thing or two about a good night’s sleep. That’s why we created bedMATCH, a sleep diagnostic program that analyzes your body and identifies the best mattress options for you. BedMATCH examines your height, weight, body type, preferred sleep position, and other important metrics before recommending the best options — at every price point — for sleepers like you.

Visit your local Mattress Warehouse or take the five-minute online bedMATCH quiz to browse the best mattress options for you right now.