Jetlag isn't a bad thing (if you know how to handle it)
5 things I've learned to avoid jet lag after years spent flying Economy and Business Class.
Jet lag is a disturbance of the sleep-wake rhythm that occurs when someone travels in a short time across different time zones. Some of the symptoms: Troubles falling asleep, early awakening, headaches.
It’s best to be prepared to avoid disruptions to your trip itinerary.
I’ve picked my favorite tactics, perfected after years spent flying across 15 different time zones for business and leisure.
1 - Use jet lag to your advantage
Time zone differences can be a good thing, too. When I’m flying westwards, I always plan the first days of my travel itinerary to start early morning. That way I maximize what I'll see in the first part of the day.
While when I’m flying eastwards, I always try to maximize my first day at destination by getting as close as possible to the first departure point of my itinerary. This way, I don’t need to wake up too early on the following day.
2 - Stay hydrated
I am truly obsessed with drinking plenty of water before, during and after the flight. Seriously, a whole lot of water. I usually increase my daily intake of water a few days before departure and make sure I always have water with me throughout my trip. A few useful tactics:
At the airport: Many airports have water fountains where you can refill your bottle for free. Also, more and more airports now allow liquids at the security checks (for example, Schipol airport). No need to buy a new water bottle after the security checks.
On the plane: During the flight I usually drink as much as 2-3L of water on long flights. If I’m sitting by the window or in the middle seat, I usually ask the cabin crew to refill my bottle for me.
3 - Start adjusting to the new timezone before departure
This is an easy one - A few days before departure I start going to bed and waking up earlier or later than usual, depending if I'll be flying westwards or eastwards. I usually add or remove to my sleep schedule 30 minutes per day.
4 - Fly Business class (if possible)
Flying business class can get expensive, sometimes 2-3 times the price of an Economy Class ticket. I flew Business Class and Economy Class long enough to tell you there is a difference, especially on long haul overnight flights.
The biggest advantage of Business Class (besides food, service, and the nice amenity kits of course!) is that you can actually sleep in an horizontal position. I’ve been flying with airlines where the cabin crew even prepares the bed for you.
However, if flying Business Class is not an option, the next tip could be a more viable alternative.
5 - Make your trip as comfortable as possible
An airplane can become a pretty uncomfortable place to be, especially when sitting in a packed Economy class cabin. Avoiding as many sources of stress as possible during the entire flight is one of my key methods to effectively flight fatigue and jet lag.
Pack light to avoid the stress of going early to the airport to check in my luggage. This also removes the risk that my baggage gets lost.
Make sure all the stuff you need is readily available by your seat. I always avoid using the seat pocket (it's dirty…) and hang something like this instead.
Try asking politely flight attendants if there are free seats available by the emergency exit to get free extra legroom. (Best done while boarding the aircraft).
Flight attendants usually have some extra pillows. It's ok to ask if you need one.
I wear noise cancelling headset and play relaxing music throughout the flight.
Other popular (and effective) methods I like: Eating light before/during the flight, avoiding alcoholic beverages and stretching during the flight.
Jet lag effects can seriously compromise the first days of a carefully planned trip itinerary.
Of course on ultra long flights (like world's longest flight New York - Singapore) adjusting to timezone differences will be more difficult.
But also in less extreme scenarios it's always a good idea to prepare for time zone differences, by following some of the tips above.
About me:
As a passionate traveler and airline & hospitality expert I've been lucky to experience travel from behind the scenes -From crossing the Andes by bus, to flying Business class to the Maldives.
Some fun facts about my trips:
I’ve visited 5 of the 7 New World Wonders
Lowest point I’ve reached: Death Valley, California at -86 mt (-282 ft) altitude
Highest point I’ve reached: The Andes, 5,050 mt (16,568 ft) altitude
I've stayed at 100+ accommodations, from a tent in the Savannah to a houseboat on a French river
I’ve travelled 350,000+ km across 45+ countries and 5 continents by bus, car, boat, bike, hiking and so much more…
In my blog Beating Jetlag I share my travel experiences, insider tips and behind-the-scenes content for smart adventurers, as well as travel marketing recommendations for Creators. You can read more about me here.