One of the hardest parts of international travel might be adjusting to different time zones. Jet lag can affect your mood, energy levels, and sleep patterns whether you’re traveling across multiple time zones or just one. Over the years, I’ve developed a set of methods that help me quickly adjust and feel more in control when I land in a new time zone because I’ve had my share of jet lag issues. Based on my own experiences, here are my professional recommendations on acclimating to different time zones.
1. Start Adjusting Before You Leave
Changing your sleep schedule a little before you depart is one of the best strategies to reduce jet lag. Try going to bed an hour earlier every night for a few days prior to your trip if you’re heading east, where you’ll lose time. Try staying up an hour later every night if you’re traveling west, where you’ll have more time. This gradual adjustment, I’ve discovered, helps my body acclimate more smoothly and lessens the abruptness of the time zone change.
2. Stay Hydrated During the Flight
Drinking lots of water before, during, and after your journey is crucial since dehydration can exacerbate jet lag. I always make it a point to fill up my water bottle before boarding and bring it through security empty. Avoiding alcohol and caffeine on lengthy flights also helps me stay hydrated and improves my ability to sleep while traveling. I find that drinking water or herbal tea on the flight helps me feel more rested when I get there.
3. Expose Yourself to Natural Light
Exposure to natural light is one of the most effective ways to reset your internal clock. Try to spend as much time as you can outside after you are there, preferably early in the morning. Early morning sunshine will help tell your body it’s time to wake up if you’re heading east. However, evening sunlight can help you stay up later and more easily acclimate to the new time zone if you’re heading west.
I made sure to walk in the early afternoon and enjoy the sun during my recent trip to Asia, which helped me combat my lethargy and remain up till a respectable hour. In order to give my body time to adjust to the new light patterns, I also refrained from using sunglasses during the day.
4. Avoid Napping (If Possible)
After a lengthy travel, it can be tempting to nap, but I’ve discovered that doing so can interfere with my ability to acclimate to the local time zone. Long-term naps can prolong the effects of jet lag and make it more difficult to fall asleep at night. If you must take a nap, try to take it in the afternoon and keep it brief (20–30 minutes). This recharges your body slightly without interfering with your capacity to fall asleep at night.
5. Stick to the Local Schedule
I immediately begin adhering to the local schedule as soon as I get there, even if it means staying up late when I’m tired. I can adjust more rapidly if I eat meals at the proper local times and go to bed at a respectable hour (based on the new time zone). I’ve found that when I make myself follow the local rhythm, my body adjusts more quickly, and I have more energy while traveling.
6. Take Melatonin if Necessary
A hormone called melatonin, which aids in sleep cycle regulation, may be useful when acclimating to a new time zone. I take a tiny melatonin dose half an hour before bed on my first few days in a new place. It can reduce the length of jet lag and make it easier for me to fall asleep. But before taking melatonin, I always consult a doctor, particularly if I have any particular health issues and am traveling.
7. Give Yourself Time to Adjust
Keep in mind that it’s natural to feel a little out of sync for a few days because your body requires time to become used to new time zones. Over the first 48 hours of a journey, I’ve learned to be patient with myself and give myself some leeway. As crucial as it is to adhere to the aforementioned advice, it is just as crucial to relax and pay attention to your body. As you acclimate, it’s acceptable to slow down and take care of yourself if you need a break or an additional nap.
