How to avoid Jet Lag
I used to be the person who would book 3 different non-connecting flights through random cheap airlines stopping in tiny bad airports for hours on end, re-checking my bags back in, transits of 2948402 hours at a time just to save a bit of money… student life I guess. But you can imagine how this kind of travelling can cause extreme jet lag. Now I try to fly a little more relaxed to say the least. Although, no matter how seasoned a traveller you are, jet lag can be a very common problem.
The worst case of jet lag I had was when I was flying from Bali to London in the month of December. It was super hot in Bali - I got really bad sunburn, then had 2 stops in random countries before flying into freezing London trying to catch the tube to my hostel dorm covered in my backpacks in peak hour with heatstroke and jet lag. Not a great combo.
I am someone who likes to get right into the thick of it and explore as soon as landing in a new city so jet lag is something I always do my best to avoid.
So firstly, what exactly is jet lag and what does it do to you?
Jet lag is your body clock’s inability to adjust to the new time zone. As humans we didn’t exactly evolve to be flown across 8 timezones in the space of 24 hours.
It’s just not natural to us. Plus the more timezones you cross the worse your jet lag can be. Some things our body will use to call out to us are symptoms like insomnia, fatigue, headaches, nausea, diarrhoea, etc etc. Fun times!
Aside from knowing that there is no scientific cure for jet lag, I’ve put together my favourite ways to do your best at avoiding jet lag with a little Naturopathic spin on things as well. Some of them may seem a little over the top - but trust me - It will help you avoid having to google “jet lag remedies” at 4am from your hotel room.
Tips Below!
My Jet lagged face after landing in London
Bali - before the sunburn
My top 10 Naturopathic tips for avoiding Jet lag
1. Fasting / Pack your own food
I usually fast on plane trips and drink plenty of water. If it’s a super long haul flight I will usually take some snacks on the plane myself. Easy snack ideas for the plane include:
Boiled eggs
Popcorn
Protein balls
Dark chocolate
Bone broth powder - to use with hot water from tea/coffee trolley
Of course the nutritional panel of plane food is not amazing and it’s all packed full of preservatives and salt. Another thing to note is that most travellers have had a horror story of having to sit on the tarmac for 3 hours before the plane takes off so having your own snacks in those times is perfect as well.
2. Drink lots of water on the plane and in transit.
The plane’s sterile air conditioning is super dehydrating for the body because it’s not humidified so it’s even more important than usual to drink extra water. I always take my own empty water bottle on the plane and ask the flight attendants nicely to fill it up.
If anyone is interested, the absolute bain of my existence is that you cannot take water through security at the airport. Some airports even confiscate water bottles!! Anyway, do your best, if you are on long haul flights. I just ask to have the entire bottle of water they are filling up everyone’s tiny 100mL plastic cups with (the plastic consumption on planes is also another reason why I don’t eat plane food and will need a separate article dedicated to the issue). Bringing your own large water bottle also helps to not have to bother the flight attendants constantly for more water and you can stay well hydrated.
3. Get as comfy as possible for sleep.
Essentials that I pack for long haul flights are:
Memory foam neck pillow - not those horrible tiny ball neck pillows
Eye mask - even though the plane lights get turned off I find the screens of people in front quite distracting and if the lights come on for food/drinks you can keep sleeping quite soundly.
Ear plugs - hundreds of people (babies & snorers included) in a confined space, ‘nuff said.
Comfy headphones - a chilled music playlist can be nice to put you off to sleep. Also bringing your own headphones saves plastic waste of using the airline ones.
Jumper, cosy socks & sarong. Planes are usually quite cold so bring things to snuggle up in - temperature has a massive influence on sleep quality. Also I love having a sarong to wrap myself up in.
Flying out of Kolkata, India
4. Window seat
I know this is a massive debate!! My reasoning for preferring a window seat is because you have something to lean up next to. The aisle seat you are constantly getting knocked and disturbed by people going past & the drinks trolley - and the middle seat is just a no go zone IMO. I always select my seats when I check in online, that way I know I have a window seat and I’m not anywhere near the toilet! Being near the toilet means people lining up, walking, touching your TV screen, banging of the toilet door, toilet light going on and off - I had a very bad 12 hour flight on the aisle and right next to the toilet - it’s made me super diligent to always select my seats before. Sometimes airlines will charge you extra to select the seats but in my opinion it’s worth it. Plus - Views!
5. Passionflower.
The beautiful herb Passionflower has been researched to assist with restful sleep, works as a nervine to nourish your nervous system and assists with GABA production (relaxation hormone). I have found passionflower to be a lifesaver for jet lag. I use liquid extracts of passionflower and use drop dosing usually. Always consult your Naturopath before using passionflower as it is contraindicated with some medications.
6. Avoid alcohol, coffee & carbonated drinks
Both alcohol and coffee are dehydrating for the body. Also be aware that alcohol has greater effects on your body at higher altitudes so may not make you feel very well. Fizzy drinks and the tiny bubbles in them can expand rapidly when the air pressure of the cabin changes which can mean lots of bloating mid and post flight.
7. Light exposure
Sunlight is a powerful tool to reset your internal body clock. When you reach your destination after flying, if it is daytime make sure to keep natural sunlight in your room, go for a walk in the sun and get direct sunlight on your face (no sunglasses or hat) for a good 15-30 mins.
If it is night time make sure to keep the light low to help your body adjust, lights off, screens/laptop/tablets off - no artificial light.
8. Blue Blocker glasses
Did you know that blue light from screens and fluro lights etc can delay the production of melatonin in your body. So when you are on a plane you are usually either eating and being blinded by the fluro lights in the cabin or watching a thousand movies on the screen super close to your face that is full of blue light. I use Blue Blockers on planes to help to decrease the effects of the blue lights. There are a few different brands you can get: Baxter Blues, BluBlox, Gunner.
9. Exercise
On the day you are flying, and on the day you land.
After sitting on a plane for 12+ hours it is a great idea to do some movement. Fluid retention and sluggish digestion is so common after long haul flights. I usually do a bit of stretching on the plane in the open space near the toilets every couple of hours. Then on arrival, moving your body by going for a brisk 30 min walk, hire a bike for a quick cycle or a weights workout in hotel gym is a great option to get the blood flowing. Just be careful not to get lost in your new city!
Also side note: for exercise while travelling I always pack resistance bands if I am staying in guest houses or hostels. I learnt from a great friend about amazing hotel room workouts.
10. Grounding/ Earthing
Biohacker Dave Asprey of Bulletproof explains: ““When you go up in an aeroplane, you build up a static charge in your body that slows the mitochondrial function. In other words, the battery in your body doesn’t hold a charge as well because you were disconnected from the earth.”
Grounding is a bit of a woo woo technique that I use often for stress management but it can work really well for jet lag as well. Get your shoes off & feet in the grass, sand, snow, dirt - whatever you can find!
Snow in Wales
If you can try to do as many of these points above you will have a better chance at bouncing back after a flight
More from me soon xxx
Disclaimer: The information provided in this post is not to diagnose any condition or disease or prescribing any herbs or nutrients as treatment. All the information is purely information only and for use to maintain and promote healthy lifestyles. Always consult your health care practitioner before making any changes to your current health and lifestyle to make sure it is the right thing for you.