Jet lag as per the World Health Organization is caused when one cross multiple time zones in rapid sequence, disturbing the body internal clock and the 24 hours (approximate) circadian rhythm it controls. This combined with the tiring nature of the long journey has been known to plague long haul travelers with many issues including, but not limited to
Reduced physical and mental performance
Disturbance of bowel movements
Daytime sleepiness
Inability to sleep at night in the new location
Jet lag as per the above is not fun and has no instant cure. A traveler can, however, take certain steps to reduce the effect it has on one’s body so that the body can adjust to the clock of the new location it is in.
Choose a flight schedule that is convenient
Flights land at all times of the day and we recommend picking one that lands when its nightfall at your final destination. The lack of natural light will help you sleep and this will help your body adapt to the new time zone faster.
Get a layover
Choosing a good layover is important as it will help your body start adjusting to the change of time zones.
Be comfortable on your flight
Jet lag is worsened if one is uncomfortable, restless or has their bodies stressed during the long flight. It is, therefore, a good idea to be as comfortable as you can.
We recommend taking a look at our guide to surviving long haul flights.
Try to match the sleep schedule of those in your destination
Matching your sleep schedules to those of the final destination aboard the plane will help your body prepare for the change in the time zones.
It will help in recovering from jet lag once you are on the ground.
Stay nourished
We recommend steering clear of alcohol even though it might assist you in falling asleep. The dehydration and the hangover that will follow will not help you beat jet lag.
Coffee is also a drink to avoid as it will prevent you from sleeping.
Some warm herbal tea or a drink you know to calm your stomach is recommended for a long-haul trip.
Consume light meals frequently. Large meals, when consumed at once, is bound to keep you up.
Stretch your legs and get refreshed
It is important to stretch your muscles that have been sedentary for the duration of the trip in order to prevent deep vein thrombosis.
A quick face wash, a splatter of perfume, deodorant, and brushing of teeth is also helpful as it will have you feeling freshened and reduce the effects jet lag is bound to create.
Be exposed to natural sunlight and get active
If it is daytime as you land it is best that you expose your body to natural light.
This combined with some tasks such as a walk or a guided tour of the city will have you ready for a good night’s sleep.
This will help your internal body clock adjust to the new time zone it is in much faster.
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