Jet lag can quickly put a damper on the excitement of your cruise, leaving you feeling tired and out of sync. But with a few smart strategies, you can minimise the effects of Jet Lag and start enjoying your holiday from the moment you step aboard.
Tips to Prevent Jet Lag When Travelling
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In this guide, we’ll share essential tips to help you combat jet lag and make the most of your cruising experience, so you can explore new destinations feeling refreshed and energised.
Adjust Your Sleep Schedule Before You Travel
A week before your departure, gradually shift your sleep and wake times to align with your destination’s time zone. If you’re travelling east, try going to bed an hour earlier each night, and if you’re travelling west, stay up later. This helps your body ease into the new schedule before the time zone change shocks your system.
Hydrate, Hydrate, Hydrate
Flying can dehydrate, worsening jet lag symptoms like fatigue and headaches. Drink plenty of water before, during, and after your flight to keep your body well-hydrated. Bring a refillable water bottle on the plane and sip regularly to prevent dehydration from cabin air.
Limit Caffeine and Alcohol
While it may be tempting to have a drink to relax or coffee to stay awake, both caffeine and alcohol can interfere with your body’s ability to adjust to a new time zone. Caffeine can keep you awake when your body needs to sleep, and alcohol can disrupt the quality of your sleep, leaving you feeling groggy and unrefreshed. Opt for herbal teas, decaf or water instead.
Make Use of Natural Light
Light exposure plays a crucial role in regulating your circadian rhythm. Once you arrive at your destination, spend as much time as possible outdoors in natural sunlight. If you’re travelling east, get morning sun to help your body adjust to the earlier time, and if you’re traveling west, aim for afternoon sunlight to delay your internal clock. If natural light isn’t an option, consider using a light therapy lamp.
Take Short Power Naps
Napping can help combat jet lag, but it’s essential to keep naps short—20 to 30 minutes—so they don’t interfere with nighttime sleep. A brief nap can give you a much-needed energy boost, without throwing off your sleep cycle completely. Don’t go to bed early, you will be up early, which makes it harder to adjust. We always aim to stay up till at least 10pm local time to get the in the right sleep pattern.
Stay Physically Active
Exercise is a natural way to help your body adjust to a new time zone. Light exercise during the flight, such as stretching your legs or walking the aisles, improves circulation and reduces stiffness. Once on the ship, consider taking a walk around the deck or hitting the gym to energise yourself and fight off tiredness.
Eat Light and Nutritious Meals
Your digestive system can also be affected by jet lag, so heavy, rich meals may leave you feeling sluggish. Opt for lighter meals with plenty of fruits, vegetables, and protein, which will keep you energised without weighing you down. Avoid large meals late at night to prevent sleep disruption.
Set Your Watch to the Local Time Zone
As soon as you board your flight or cruise ship, change your watch or phone to the time zone of your destination. Mentally adjusting early helps trick your brain into following the new time schedule, aiding in a smoother transition.
Keep the First Day Low-Key
When you board your cruise, give yourself a bit of time to recover before diving into activities. Take it easy, unpack, enjoy a casual meal, and explore the ship at a leisurely pace. This will help your body adjust to the new time zone without overwhelming yourself on the first day.
By Taking These Steps to Combat Jet Lag
You’ll be well-prepared to enjoy your cruise without the exhaustion that often comes with long-distance travel. With a little planning and the right adjustments, you can stay refreshed, adapt quickly to new time zones, and make the most of every moment on board. Bon voyage, and happy cruising!
Pushing back the bedtime a little every day sounds like a really good idea – I feel like this could help me as an adult too! #MondayEscapes
Great idea about adjusting their bed times in advance – I’m going to try that! #MondayEscapes
I think it’s a great idea to push bedtime back by an hour every night I will try that. Thanks for linking up to #MondayEscapes
Traveling with children can be a challenge for parents. That is pretty much expected. Jet lag is something that can disrupt a vacation if not handled accordingly. I think that changing your children’s bedtime in advance and keeping them active during the day to reduce the adjustment period are great ways to fight off jet lag. Therefore, a special thank you has to go out to Sarah for writing this helpful article.