1. Helping Your Body Adjust
Adjusting to your new schedule gradually before you even begin your trip can help prevent jetlag and its unpleasant symptoms. It can be hard for your body to shift its clock several hours all at once. One hour at a time though is an easier adjustment to make, and you can help your body get used to the change while you are still at home.
If you are traveling east, try to go to bed 1 hour earlier each night for the few nights before your trip. If you are traveling west, stay up 1 hour later each night instead. It is good if you can alter your eating schedule as well so that your body slowly gets used to the new times for breakfast, lunch and dinner. This method of easing your body into a new schedule is an excellent way of preventing jetlag. It also means that when you get to your destination, you will be ready to make the most of every minute of your vacation.
2. Stay Healthy, Rested and Fit
What kind of shape your body is in before you begin your travels has a lot to do with how your body reacts to the time change. Being well rested and in good physical shape means that your body will be better equipped to deal with the change. It is not uncommon for people to start a trip sleep deprived. You might be rushing to take care of loose ends before you go on vacation. Perhaps you have to stay up late finishing off some business presentations. Unfortunately, if you start out sleep deprived, the jetlag is likely to be worse.
You can also improve your physical stamina by eating well and staying in shape. If you do not normally exercise, try to add some physical activity to your schedule in the weeks before your trip. You should also make an effort to improve your diet. Avoid alcohol and caffeine in the days before your travel which can disrupt your sleep and cause dehydration, symptoms commonly caused by jetlag.
3. Melatonin and Other Alternative Remedies
Some travelers like taking melatonin supplements to ward off jetlag, and there is some evidence that it can help restore normal sleep patterns more quickly. However, its use is controversial, as not enough evidence exists to defend it, and there is not enough research on the safety of long-term use. If you decide to use a melatonin supplement, be sure to discuss it with your healthcare provider first.
4. Lots of Water and No Food: New Research on Jetlag
Staying hydrated is an important part of preventing jetlag. While dehydration does not necessarily cause jetlag, it can definitely make your symptoms worse. Drinking enough water can also help to minimize some of the discomfort of traveling. Try to drink water frequently throughout your flight.
While drinking lots of water is an important part of travel, eating might be less necessary. New research suggests that avoiding food before a long flight can help to prevent jetlag. There is not sufficient evidence to recommend starving yourself before traveling, but it is possible that by avoiding food for about 16 hours before your flight you can help your body reset its clock more quickly.
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