It is getting to that time of the year where a lot of my friends are traveling far, and with changing time zones the question of how to best deal with jet lag often comes up. This was indeed the topic as I was talking to one of my friends about my upcoming Asia trip. She said that she always has a horrible time with it, so when I said that I usually don’t have much of a problem with it at all, she wanted to know my strategy. Before I tell you all about my strategy lets just take a quick look at hers, or rather the non-existing strategy.
Drink alcohol or take a sleeping pill.
Not pay attention to hydration.
Not move much.
Sleep as much as possible.
Eat all the food offered.
Would often sugar binge before and after the flight, and drink too much coffee to compensate the blood sugar lows.
During the last two decades of some crazy and extensive travel, this is the strategy that have ended up working great for me and hope it can be helpful for you too!
The day before traveling and on the actual day:
Drink lots of water so you are hydrated
Drink very little coffee
On the plane:
Change your watch immediately you get on the plane to the new timezone, this way you are already mentally preparing for the change.
Drink lots of water.
No sleeping pills!
No sugar. (makes for steady blood sugar levels which keeps the energy steady without major dips)
No airplane food. Bring your own or do a fast. Seriously, no one has gotten ill from not eating airplane food.
Get up and move when you can.
Don’t sleep a lot. I usually only sleep the last 3-4 hours before breakfast is served (on a 10-12 hour flight). That way I am already in the new time zone rhythm, and I am not completely dead once I land because I did sleep a bit, but I will be tired enough when it gets to the evening.
Day 1 in the new time zone:
Stay awake the whole day after landing and do not take any naps.
If possible do some easy sports or take a long walk and/or do some mobility exercises.
No caffeine after 3pm.
Do some mobility exercises even if it’s only 5 minutes. (I find it very helpful to work along the spine, and on the quads, hamstrings and glutes)
Go to bed around 10pm. You should be very tired by now and manage to get a pretty good nights sleep, which will set you up great for the following day. I once landed in Tokyo at 08.00 in the morning, and it was indeed tough to stay awake the whole day, but I fell asleep in the evening no problem, had a good nights sleep, and the next day I was pretty much in the new time zone without a problem or major energy dips.
Do some sport early in the day or take a long walk and/or do some mobility exercises.
Keep drinking lots of water.
Aaaaand….You are good to go!
If you really want to get into more details about this there is also a great website you can use called Jet Lag Rooster. I hope my strategy will be as helpful to you as it has been to me, and enjoy your upcoming traveling.
Happy travels! 😉
“He says Good-morning when it is midnight…”
This video is a special tribute to you Kate (Watson) and your amazing kids 🙂 what an awesome video and such fun times!