Tips to Beat Jet Lag: How to Get Good Sleep Before and After Flying

Sleep Before

and Stay Healthy

Jet lag – a common side effect of travelling by air, can be an unpleasant experience occurring due to the disruption of our body’s circadian rhythm, as a result of crossing time zones. You may experience fatigue, headaches, disrupted sleep patterns and digestive troubles, just to name a few.

However, with some preparation and preventive measures before and after your flight, you can help your body get onto a better schedule and overcome jet lag. Here are some of the most effective tips for a better sleep before, during, and after flying around the globe.

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Tips to Get Good Sleep Before the Flight

  • Start your preflight sleep routine a few nights before you fly.
  • Set a bedtime routine – start winding down an hour before you sleep by avoiding using any gadgets, watching calming videos, listening to calming music, etc.
  • Drink plenty of non-caffeinated beverages before bed.
  • Take a relaxing shower or bath.

Tips to Stay Healthy on the Plane

  • Stay hydrated – drink enough water before and during the flight to avoid dehydration and jet lag.
  • Avoid caffeine and alcohol, as it can worsen jet lag symptoms.
  • Get up and move around every hour.
  • Use earplugs and eye masks or take a sleeping pill, if necessary.

Tips to Get Good Sleep After the Flight

  • Try to adjust to the local time as soon as you get off the plane. This can help your body adapt better to the new schedule on arrival.
  • Set a bedtime routine to get used to the new time zone. Start doing relaxing activities like reading a book, listening to soothing music, etc.
  • Go outside and get some sunlight during the day. The natural daylight helps to reset the body’s clock.
  • If you are having a difficult time falling asleep, take a walk or go outside and take some fresh air.

By following these tips, you can help your body adjust better to the changing time zones and avoid the common side effects of jet lag. Remember to always stay hydrated and get enough sleep before and after your flight to remain energetic and healthy.

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