Whether traveling for work or pleasure, I don’t have two weeks and a ton of money to spend in each place.
So I usually stay in a foreign city two or three days.
Which means I need to hit the ground adjusted to the local time zone–without jet lag–so I don’t waste time feeling sick and tired and groggy. That’s no fun!
I look at trips as “travel tapas” – short bites of distinct culture, exotic food, and vibrant people.
And I want to be alert enough to enjoy it all.
The key for me to beating jet lag is simple: sleep.
But there’s a catch.
When most people travel through time zones, they sleep when they’re tired and stay awake when they’re not. That can be a mistake.
I figure out—in advance—when I’m going to sleep and when I’ll stay awake. And then I stick to the plan.
Here’s an example: if I’m flying to Europe, I’ll sleep on the way over.
Why? Because most flights from the US to Europe leave in the afternoon or evening, and arrive in the morning. So I need to arrive fresh and ready for the day.
Once I arrive, I don’t sleep until it’s nighttime in Europe so that I’m already in the local rhythm.
Now, flying back to the US from Europe, say at 8a, means I know that no matter how tired I am, I CANNOT sleep on the flight—at all—because the flight will land around early afternoon and I’ll need to stay up until it’s night time, 7pm or 8pm local time.
No naps.
Then, I don’t set my alarm and just let my body choose when to wake up the next morning. That puts me back in the rhythm of the local time zone. No jet lag!
Flying to Asia from the US? Since most flights will land in Asia toward late afternoon or evening, I would sleep immediately after takeoff/meal service, and then wake up for the final half or third of the flight.
Again, the goal is to go to sleep when the locals do. Flying back to the US, I can sleep as much as I want because most flights back to the US will arrive in the morning. So I’ll want to stay up the rest of the day.
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A sleep plan is step one.
I also use these tools: I take an over-the-counter sleeping pill 45 minutes before I’m ready to doze off (please read the instructions and only use medication after consulting with your doctor and not while consuming alcohol; there is no physician on staff at The Voyage Report).
I also recline my seat, put on a thick, padded sleep mask
I’ve found the ones some international airlines give you are not dense enough to block out sufficient sound. I’m trying to simulate a cool, dark, quiet place to simulate my comfy bedroom back at home. And try not to pick a seat next to the lavatories; the noise of the door constantly opening and closing can be jarring.
And here’s the key: once you’ve done all that, close your eyes and force your body to lie there in the cramped coach seat for however many sleep hours you’ve budgeted.
Slow down your thoughts and focus on dozing.
It can get frustrating but don’t give up and start reading or watching TV.
You have to make your body relax or you won’t adjust when you land at your destination.
Trust me: your body, your companions, and your wallet will thank you later.
And that’s how to beat jet lag.
Want to learn more? Read the interview. I gave to the International Center for Journalists on how news correspondents can beat the jet lag blues.
Bon voyage!
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