5 drug-free ways to curb holiday jet lag

Dec 23, 2009 1:19 PM

Even though the Air Transport Association estimates that 2.5 percent fewer people are flying this holiday season than last year, 41 million people are still catching flights. If you’re flying—particularly across several time zones—you might step off the plane with the unwelcome gift of jet lag with your body clock left behind in the place your travel started. And it’s worse when you fly east because you lose hours—for example, when you fly from Los Angeles to London, you cross 8 time zones and lose 8 hours. So even though you may arrive in London by noon, your body still thinks it's 4am.

Jet lag symptoms, such as tiredness, irritability, and lack of concentration, can spoil the first couple of days of your trip, so. here are 5 drug-free ways to prevent it from ruining your holiday:

1. Be prepared. A few days before you leave, change your watch’s time so that it corresponds with the time of your destination and try to live your life according to that time. This means you might be having your dinner 5 hours earlier or going to sleep either much earlier, or later than usual. It will seem strange but it will help to make the transition easier. When you arrive, sleeping and eating at the right time for your destination should encourage your body clock to adjust to the new time zone.

2. Nix stress. Avoid stress where possible. Arrive early at the airport and try to stay relaxed. Stress and anxiety can compound jet lag. If you feel stress coming on, try some simple steps to help you stay calm.

3. Take a nap. If you are having trouble sleeping during the flight, it can exasperate the effects of jet lag. It may be helpful to get as comfortable as possible while flying. Try reclining your seat back as far as it will go, placing an inflatable pillow around your neck, using ear plugs, and wearing a sleep mask.

4. Stay hydrated. Drink plenty of water during the flight, and avoid alcohol, tea, and coffee. Buy a bottle of water from a store in the airport after you've been through the security check to make sure you have some on hand. Avoid caffeine and alcohol during the first few days of your trip as well. These all contain substances that might make it harder for your body clock to adjust to the new time zone.

5. Catch some rays. Get plenty of sunlight once you arrive at your destination to help you adjust to the time difference and feel more alert. Get out and go for a walk; exercise is another effective way of waking yourself up.

—Ginger Skinner

Taking melatonin may help prevent jet lag. Find out how in our Treatment Ratings (subscribers only). And find out how to stay flu-free during holiday travel. We’d like to hear from you: How do you deal with jet lag?