Post-Vacation: Best Ways to Cope with Jet Lag

After a long-awaited vacation, returning home often comes with an unwelcome side effect: jet lag. Crossing time zones can throw your body’s internal clock out of sync, leading to fatigue, irritability, and difficulty concentrating. While jet lag is an inevitable part of international travel, there are ways to manage its effects and help your body adjust more quickly.

One of the most effective ways to cope with jet lag is to start adjusting your sleep schedule before your trip ends. If possible, begin shifting your bedtime by an hour or two to match the time zone of your destination a few days before returning home. This gradual adjustment helps your body get used to the new schedule, reducing the shock to your system once you’re back. Even if you’re staying in cheap accommodation at the end of your trip, prioritize good sleep hygiene to ease the transition. Avoid late nights or overly stimulating activities before bed, as these can make the adjustment even more difficult.

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Upon arriving home, exposing yourself to natural light is one of the best ways to help your body reset its internal clock. Light plays a crucial role in regulating sleep-wake cycles, so spending time outdoors during daylight hours can signal to your brain that it’s time to be awake and alert. On the other hand, avoid bright light in the evening, as it can confuse your body and make it harder to fall asleep. If natural sunlight is limited due to weather or the season, consider using a light therapy box to mimic the effects of daylight.

Hydration is another key factor in combating jet lag. Air travel, particularly long-haul flights, can be very dehydrating, and dehydration can worsen symptoms of jet lag such as fatigue and headaches. Drink plenty of water during and after your flight to help your body recover more quickly. It’s also a good idea to avoid excessive caffeine and alcohol, as these can further dehydrate you and disrupt your sleep cycle. If you’re staying in cheap accommodation that doesn’t offer complimentary water, make sure to stock up on bottled water or fill a reusable water bottle to stay hydrated throughout your stay.

Exercise is another effective way to fight off the grogginess associated with jet lag. Light physical activity, such as walking, stretching, or yoga, can help re-energize your body and improve your mood. However, avoid exercising too close to bedtime, as this may make it harder to fall asleep. Instead, aim for moderate activity during the day to promote alertness and help regulate your body’s energy levels. Even if you’re staying at a location with limited facilities, a simple walk around the neighborhood can make a difference.

One common mistake travelers make is napping immediately upon returning home. While it can be tempting to rest after a long flight, long naps can actually make jet lag worse by interfering with your ability to sleep at night. If you must nap, keep it short—no longer than 20 to 30 minutes—and aim to nap in the early afternoon. This allows your body to rest without disrupting your nighttime sleep.

Your diet can also play a role in how well you cope with jet lag. Eating heavy, rich meals right before bedtime can disrupt your digestion and make it harder to fall asleep. Instead, opt for lighter, balanced meals, particularly in the evening. Focus on foods that are easy to digest, such as fruits, vegetables, and lean proteins. Avoid large amounts of sugar and caffeine, especially in the late afternoon or evening, as these can contribute to restlessness and difficulty sleeping.