Person falling asleep in airport


If you travel often or are planning on going abroad in the near future, the one trick you’ll want to keep in mind is how to beat jet lag. Adjusting to new time zones can be difficult for you and your body at first – that’s why knowing how to beat the exasperating feeling of jet lag is important.

So, if you’re taking a flight anytime soon, here’s our guide on beating jet lag. Spoiler alert: sleep is extremely essential!

Structure your sleep time

Sleep is important for things like improving your immune system – but it’s just as important for fighting jet lag. However, don’t sleep all the time or at the wrong time. Instead, structure your sleep and rest time so that you are sleeping at the same times as you would at home.

For example, if you go to sleep at around 11 pm at home, aim to get to sleep around 10 pm to 12 am in your new time zone. This includes sleeping on your flight if you’d usually be asleep at the same time at home.

Adjust to new time zones immediately

This may sound simple yet demanding. How can I just adjust to a new time zone, you may be thinking? Well, it’s simple: battle the urge to stick to your home time zone and stick with the new time zone.

If it’s late in your new time zone but early back home, act as if you would when it's late back home. Eat meals and sleep at the same times you would at home. The quicker you adjust to the new time zone, the sooner your jet lag will wear off. This applies when you’ve come home from another country, too.

Light exposure

The main factor affecting circadian rhythm is light, particularly natural light. Even on overcast days, sunlight provides a crucial signal to the brain that it interprets to control our body clock.

It may be preferable to avoid bright light when you first arrive at a new location and opt for taking in extensive light exposure earlier the next day, depending on how far you've travelled and what time you arrived.

Avoid consuming too much caffeine

In the short term, caffeine can increase alertness, but you should use it sparingly. Caffeine overuse can cause uncontrollable shaking and may stay in your system for some time, making it quite challenging to fall asleep at times.

Leave home with plenty of rest

We understand the lingering excitement of jetting off to go abroad – but you must ensure you get plenty of sleep the night before. Sure, you may be travelling somewhere with a sizable time zone difference, but you shouldn’t tire yourself and mess up your body clock before you even set foot on a plane. Aim to have an early night prior to arriving at the airport and going abroad. 

Hopefully, the above tips will have equipped you to combat jet lag so that you can truly ‘take on the day’, wherever you are. Stock up on our Daily Immunity drinks here at Tonic Health, and you could be in an even better position to thrive with the help of the right vitamins, minerals, and plants, day by day.

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