Avoid Jet Lag & Fly Comfortably

Jet lag, caused by the disruption of your body's internal clock when traveling across time zones, can be quite challenging. If you have a quick trip overseas with meetings or many people to see, there isn’t time to spend on jet lag.

Here are some tips and tricks to minimize its effects so you can start enjoying your vacation right away!

Before You Travel

Gradually Adjust Your Schedule: If possible, start adjusting your sleep schedule a few days before you leave. Go to bed and wake up an hour earlier or later (depending on the direction of travel) to begin aligning your body clock with your destination.

Get Plenty of Rest: Ensure you are well-rested before your trip. Being sleep-deprived before you even start can make jet lag worse.

Stay Hydrated: Drink plenty of water in the days leading up to your flight. Dehydration can exacerbate the symptoms of jet lag. Aim to drink at least 8-10 cups (2-2.5 liters) of water per day in the days leading up to your flight to ensure you are well-hydrated.

During Your Flight

Adjust Your Watch: Set your watch to the time at your destination as soon as you board the plane. This helps you start thinking in the new time zone.

Hydrate Even More: Continue drinking plenty of water during your flight. Avoid alcohol and caffeine, especially if you have sensitivities. Drink about 8 ounces (approximately 240 milliliters) of water for every hour you are in the air. This helps combat the dry cabin air and keeps you hydrated.

Move Around: Get up and walk around the cabin periodically to keep your blood flowing and reduce the risk of deep vein thrombosis (DVT). This is especially important with woman on birth control.

Sleep Appropriately: If it’s nighttime at your destination, try to sleep on the plane. Use earplugs or headphones with white noise, an eye mask to block out the light, an airplane blanket or turkish towel, and a neck and/or back pillow to make yourself more comfortable. Melatonin can be helpful for some people in resetting their sleep-wake cycle

Upon Arrival

Get Sunlight: Exposure to natural light helps regulate your body clock. Spend time outside, especially in the morning, to help your body adjust to the new time zone.

Avoid Naps: If possible, stay awake until a reasonable bedtime in your new time zone. Napping the first days can make it harder to adjust. If you must nap, keep it short (20-30 minutes) and early in the afternoon to avoid interfering with your nighttime sleep.

Eat According to the New Schedule: Start eating meals according to the local time to help reset your internal clock.

Continue to Hydrate: Continue to drink plenty of water upon arrival, aiming for at least 8-10 cups (2-2.5 liters) throughout the day. This helps your body adjust and recover from the dehydration caused by flying.

Stay Active & Maintain Routine: Light exercise can help reduce the symptoms of jet lag. A brisk walk or a short workout can be beneficial. Stick to a regular schedule for eating, sleeping, and activities once you arrive. This consistency can help your body clock reset more quickly.

Delta One lie-back seats for long-haul flights

Best Seats On THe PlanE For Comfort

Aisle Seats: Best for stretching your legs and walking around. However, avoid seats nearby a bathroom as these can be noisy from more foot traffic.

Exit Row Seats: These seats are often colder, and the armrests may not be adjustable. You can often get them on non-budget airlines for free by checking at the desk before departure. Spirit Airlines has a nice bidding program for getting emergency exit seats for around $15.

Bulkhead Seats: My personal favorite. It’s located at the front of each section with open space. Note that these seats are near partitions but I find this helps when trying to get an extra glass of wine. You may have less storage space under the seat in front of you or a tv built into the armrest. I find once I can pull my bags out after take-off you can use that as a footrest and you have a makeshift first class bed.

Window Seats: Ideal for those who prefer to sleep or lean against the window which is usually preferred on a long haul. These seats also provide a better view and more privacy but require you to disturb other passengers if you need to get up.

Seats Over the Wing: These seats are also often quieter more stable during turbulence.

Premium Economy or Extra Legroom Seats: Many airlines offer seats with extra legroom for an additional fee. These seats are often located in the front of the economy cabin or in designated rows and can significantly enhance comfort on long flights. Some offer full size beds that recline if you are willing to splurge. By following these tips and tricks, you can help your body adjust more quickly to the new time zone and minimize the impact of jet lag. Safe travels!