Air travel is a convenient way to move between destinations. It’s fast, comfortable, and economical. Unfortunately, air travel has some downsides. The check-in process is stressful for most economy travellers, and airports are often packed. Furthermore, long travels lead to jetlag, which can leave you drained for hours to days. Jetlag is a unique phenomenon that occurs when the body’s internal clock tries to sync to a new time zone. The symptoms worsen when your flight is long and covers several time zones.

You probably had jetlag if you’ve ever experienced sleep problems and daytime fatigue after a long flight. Other common symptoms include mood changes, inability to focus, abdominal discomfort, and feeling unwell. Severe symptoms include longstanding insomnia, nausea and diarrhoea. The symptoms often last a day for each time zone crossed. Fortunately, there are a couple of tricks that can help alleviate the symptoms of jetlag and make your trip more enjoyable. Here are 7 ways to manage jetlag on your next round the world trip.

Sleep Well and Take Naps

Since jetlag is a consequence of messing up the body’s circadian rhythm, sleep is a good way to optimise the system. Adjusting your sleep schedule to match your destination’s time zone can reduce the effects of jetlag. You can gradually adjust your sleep cycle days before your trip for the best results.

If you are already at your destination, napping is also a great way to relieve jetlag. However, some rules exist: Firstly, all napping sessions should be limited to 20-30 minutes. Furthermore, don’t nap late in the day; otherwise, you could interfere with your night’s sleep.

Furthermore, you can create a comfortable space to improve your sleep. Practice good sleep hygiene for the best results.

Drink Enough Water

Consuming sufficient water is a great way to avert the symptoms of jetlag. This is especially true if your symptoms include diarrhoea and vomiting. Although it’s important to drink a lot of fluids, alcohol and caffeinated drinks are discouraged as they can make the symptoms worse.

Enjoy Some Sunshine

The sun is an excellent tool for restoring a natural circadian rhythm. This is because sunlight plays a role in the regulation of hormones. Unfortunately, how this happens has yet to be fully understood. Nonetheless, studies show that exposure to natural sunlight optimises the circadian rhythm and reduces the effects of jetlag.

Consider Melatonin

Melatonin is an important hormone involved in the sleep-wake cycle. It’s naturally produced in the pineal gland and induces sleep. As a result, melatonin tablets can be used by people experiencing jetlag to improve sleep and adjust to the new time zone.

Exercise and Eat Well

Physical activity is known to improve the quality of sleep. It’s also great for reducing jetlag symptoms and improving general health; therefore, if you are set for a long trip across distant time zones, include a gym session in your plans.

The right food can also help reduce jetlag. For example, meals high in protein and low in carbohydrates enhance the sleep-wake cycle and reduce symptoms of jetlag. Furthermore, avoiding food that may induce nausea or abdominal discomfort is essential.

Plan Your Trip Well

Plan your flight so that you arrive at your destination in the morning. This will give you time to adjust to the local time and help optimise your sleep-wake cycle. Furthermore, give yourself some downtime after arrival to get over jetlag.

Anxiety and stress can exacerbate the symptoms of jetlag. Therefore, plan to rest well during your trip. Take time to read, listen to music or read. You can watch a movie or listen to a relaxing playlist in the in-flight entertainment system.

See Your Doctor

Ultimately, your doctor can provide some advice and solutions to relieve jetlag. Plenty of prescription drugs can help with jetlag by inducing sleep in case your symptoms are unbearable. Nonetheless, discuss the options with your doctor before starting your trip.

In conclusion, jetlag is a common issue that affects many travellers, but it can be managed with the right steps. Remember to always consult with a doctor or healthcare professional before taking any medication or making any significant changes to your sleep schedule or diet.