How to Deal with or Avoid Jet Lag When Traveling
- Mary-Gail Durst
- Jul 29
- 2 min read
Jet lag can put a damper on your dream vacation, especially when crossing multiple time zones. For empty nesters and senior travelers, managing your energy and sleep is key to enjoying every moment of your journey. Fortunately, with a bit of preparation and a few smart habits, you can minimize or even avoid the effects of jet lag altogether. Here's how to stay refreshed and ready to explore, wherever your adventures take you.
What is Jet Lag?
Jet lag is your body’s response to rapidly traveling across time zones. It disrupts your internal body clock, or circadian rhythm, leading to symptoms like:
Fatigue or insomnia
Irritability
Difficulty concentrating
Upset stomach or indigestion
These symptoms are more likely the farther you travel east or west and can last several days if not addressed.
Tips to Avoid or Minimize Jet Lag
1. Adjust Your Schedule Before You Go
Start shifting your bedtime and wake time a few days before departure.
Traveling East? Go to bed and wake up earlier.
Traveling West? Go to bed and wake up later. This helps your internal clock adjust gradually.
2. Get Plenty of Rest Before Your Trip
Don't start your trip already tired. Aim for a full night’s sleep before you travel, especially for long-haul flights.
3. Stay Hydrated During the Flight
Cabin air is dry, and dehydration worsens fatigue.
Drink water regularly.
Avoid alcohol and caffeine, which can dehydrate and disrupt your sleep.
4. Move Around During the Flight
Stretch, walk the aisles, and do simple leg exercises to keep your circulation going and help reduce stiffness and fatigue.
5. Set Your Watch to the Destination Time
As soon as you board the plane, change your watch or phone clock to your destination’s time zone. It’s a simple mental trick to start adjusting early.
6. Get Some Sunshine
Natural light is one of the best ways to reset your internal clock.
Spend time outdoors during the day when you arrive.
Morning sun helps when traveling east; afternoon sun helps when heading west.
7. Take Short Naps, If Needed
If you're tired, a 20-30 minute nap can help recharge you without interfering with your ability to sleep at night. Avoid long naps that throw off your sleep schedule.
8. Consider Melatonin
Melatonin is a natural hormone that signals your body it’s time to sleep.
Check with your doctor first, especially if you take other medications.
It can help when taken about 30 minutes before bedtime in your new time zone.
Bonus Tips for Senior Travelers
Choose flights that arrive in the evening, so you can go straight to bed.
Break up long journeys with a stopover if possible.
Pack a sleep mask, neck pillow, and earplugs to make in-flight rest easier.
Stay on schedule with meals and medication — even as your time zone changes.
Jet lag doesn’t have to ruin the start (or end) of your trip. With a little planning and a few healthy habits, you can feel energized and ready to enjoy each destination to the fullest. Listen to your body, give yourself time to adjust, and focus on soaking in the sights, sounds, and tastes of your journey.
Contact Mary-Gail Durst for your free Jetlag Checklist.
780-289-2385
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