How to conquer jet lag when you fly long distances

Jet leg is a familiar foe for many frequent flyers. 

One of Australia's leading travel insurers, nib Travel, has shared its tips to help travellers beat jet lag and arrive at their destination feeling refreshed. 

nib Travel’s tips include pre-flight preparation, smart in-flight choices, and arrival hacks. 

“This timely guide from nib Travel offers practical tips for travellers to use to stay in top form and make the most of their time away this holiday season," says Dylan Wilkinson, general manager international and partnerships. 

"Jet lag can be a real challenge, especially during the busy festive season when people are eager to make the most of their time with loved ones or explore new destinations. 

"By preparing ahead, making informed in-flight choices, and embracing local time upon arrival, travellers can focus on creating unforgettable memories.”

1. Plan ahead

Where possible, a few days before you leave, gradually adjust your sleep schedule to match the time zone of your destination. This will help your body adjust more quickly when you arrive. Adjusting your watch to your destination’s time zone as soon as you board your flight can also help you mentally adjust, tricking your body clock into beating jet lag.

2. Choose your airplane seat wisely

It pays to be picky when you’re booking your seat on a long-haul flight. In economy it’s worth paying extra for a bulkhead or exit-row seat for extra legroom or, at the very least, to book a window seat on the same side of the plane that you would sleep in your bed, so you can rest against the plane wall.

3. To sleep or not to sleep on the plane?

While it is a good idea to sleep on your flight, you need to factor in the arrival time at your destination. If it’s night-time when you arrive, plan so you’re ready for a good night of rest. If it’s daytime on arrival, getting an adequate amount of sleep on your flight will have you ready to go. Turn off electronic devices and seat-back screens an hour before sleeping as the blue light screens emit can delay sleep. Eye masks, noise-cancelling headphones and a comfortable travel pillow will also help.

4. Be good to your gut

Avoid eating too much before you fly and snack on healthy foods like nuts, seeds and dark chocolate during your flight to avoid digestive issues. A 12-to-16-hour fast the day prior to and during travel may trigger a quick reset of circadian rhythms.

5. Stay hydrated

Dehydration can make the symptoms of jet lag worse, so drink plenty of water during your flight and avoid caffeine, sugary drinks and alcohol (hmm!) while in the air. You can rehydrate on arrival by sticking to electrolyte-rich drinks like coconut water.

6. Consider a supplement

Some people will turn to prescription medications to help them sleep on a flight. But while leaving you rested, these medications don’t stop jet lag as they don’t help reset your body clock. Talk to your doctor about whether these options might be right for you.

7. Get with the program

Once you arrive at your destination, adjust to local time straight away by eating meals and going to bed at appropriate times. If you're feeling tired, a nap can help but try to limit it to 20-30 minutes to avoid disrupting night-time sleep. Natural light is the biggest influencer of your body clock, so jump start the process of adjusting it to your new time zone by getting outside and soaking up the sights of your destination. 

See https://www.nibtravelinsurance.com.au.

Image: Celin May, Scop.io