Tips on Overcoming Jet Lag

Jet lag is an actual physical reaction to a rapid change in time zones. It affects many travelers, even the most seasoned fliers like flight attendants and pilots. Common symptoms can include disorientation, irritability, fatigue, swollen limbs and eyes, headaches, cold-like symptoms, and irregular bowels.

Flying long distances can be debilitating. Dehydration, unfamiliar foods, cramped spaces, recycled air, lack of sleep, uncomfortable clothes, continual low-level noise, connections that disrupt sleep, and other factors all add to the misery of flying and jet lag.

Flying within the same time zone (ie: Seattle to Cabo San Lucas) won't produce jet lag in the true sense but the effects of the long flight might feel quite a bit like classic jet lag. In most cases, you're just tired from the flight, and a good night's sleep and perhaps some exercise will set things right.

On long flights -- especially red-eye flights -- you can lose several hours of sleep time, which can really effect your body, even without the jarring time change. If you live by a regular schedule (ie: up at 6 a.m., in bed by 11 p.m. every night), watch out. Jet lag can hit you the hardest. Luckily, if you are traveling with kids, they are nearly immune to jet lag.

A general rule of thumb to keep in mind before any long trip is the 1:1 ratio: allow yourself one day to recover for every hour time difference you experience. So for Californians visiting the New Jersey, give yourself at least three days to fully adjust to the new time zone. If you are returning from Hawaii to New York, it could take you almost a week to recover- and believe me, that is true.

Before You Go
Treat your body well before you fly. Exercise, sleep well, stay hydrated and don't drink alcohol. The last thing you want to do is get on a long-haul flight with a hangover.

Some like to exercise before they go to the airport which can actually help you sleep better on the plane. Try to walk and move around at the airport before you board your plane. Don't just park yourself at the gate and read a book.

Try to adjust your habits before you leave. If you are traveling from the East to West, and you will have a three-hour time change, try to adjust your internal clock. Three or four days before you leave, start to stay up a little later than usual, and sleep in a little longer. If you become accustomed to falling asleep at 1 a.m. and waking up at 9 a.m. on the East Coast, it will be the same as falling asleep at 10 p.m. and waking up at 6 a.m. on the West Coast. Do the reverse if you are traveling from west to east.

Interesting idea:
Wearing two watches, one set to the current time, and one to the time at your destination, can help you prepare yourself mentally for the coming time change. Many business travelers also use this tactic to stay in touch with what's happening back at the office.

During the Flight
Stay hydrated by drinking plenty of nonalcoholic, non-caffeinated fluids. Don't be afraid to ask your flight attendant for extra water. I will typically bring an empty 16 ounce water bottle with me and ask the flight attendants to fill it up for me. I'll have it for a couple of hours and not have to bother them too much during the flight.


If you can, get up out of your seat at regular intervals to walk and stretch. You can also do exercises like toe raises, isometric exercises, stomach crunches and shoulder shrugs right in your seat. On a flight to Tokyo a number of years ago, the Japanese business men were all doing an exercise routine during the flight. We thought it was odd back then, but they were probably feeling the best of all of the passengers.

Other ideas: Get up to wash your face, brush your teeth or just stand up for several minutes. Wear loose-fitting clothing that will be comfortable during the flight. Bring a neck pillow, blanket blindfold or ear plugs -- these are invaluable on red-eye flights. Also, avoid any snug footwear since it is likely that your feet will swell during the flight. If you are wearing shoes with laces, open up the laces to give your feet a bit more space.

Medications and Vitamins
Melatonin is a chemical in the body that helps regulate sleep cycles. It can be taken in pill form, and many travelers swear by it for fighting jet lag. However, as popular as melatonin is, it's controversial. I have not used this and can't vouch for it's effectiveness. What I have tried instead, is a prescription sleep aid that will give me about 4-5 hours sleep when taking a red eye.

A bag of dried cherries is another natural remedy that some travelers use. In 2007, The New York Times reported that dried cherries may help alleviate jet lag. Some travelers use antihistamines (like benedryl or tylenol PM) and motion sickness pills to induce sleep on planes, at hotels, in airports and on layovers. While they work for some, they may not work as well for you, so try them before your trip.

Dietary Tactics
The so-called "jet lag diet," an alternation of feasting and fasting for three days leading up to a long-haul flight, was very popular a few years back. The military tested the diet, concluding, basically, that it is bunk. Nonetheless, Ronald and Nancy Reagan used it during their White House days, and some travelers still do. Again, I haven't tried this so please use caution when trying anything new before a long flight.

Try to restrict your diet to foods that are easily digested, like those that are relatively high in fiber but not too rich. Fats tend to keep you awake, while carbs usually put you to sleep. If you need to stay awake to help you get on local time, eat peanuts, eggs, meats and other high-protein or fatty foods. If you need to fall asleep, eat carbohydrates like pasta or bread.

Caffeine is also useful if you need to stay awake, but don't go overboard. While it might seem tempting to guzzle several cups of coffee when your eyelids begin to droop, you could end up wide awake at 1 a.m. Be sure to implement all dietary changes in moderation.

Overall, if you have to take a long flight, try to take care of your body before your flight as best as possible. If you are run down before you leave, breathing recycled air for 8 hours might make you sicker than before you left. These days, with so many viruses going around, please don't get on a plane sick, since you will likely infect the entire plane.