Tips for Avoiding Jet Lag on your Travels

The second bedroom at the White Tower of Taymouth Castle, luxury Scotland self catering retreat

Some people are immune to jet lag it seems, but unfortunately not all of us are that lucky. Jet Lag is a very real problem when travelling around the world. It isn’t easy to interrupt your sleep pattern and carry on as though nothing happened. But when we are in the middle of an episode of jet lag, it’s hard to remember how to overcome it. The exhaustion and irritability can take over but there are some ways to ease the effects of jet lag, even if we can’t completely avoid it.


Obviously, if you have already booked a holiday with a company such as encounters travel, then you will know correctly what dates you are going to be travelling to and from your destination. There are some tricks that you can use to prepare your body for the jet lag, as your body clock adjusts to the new time, but remember that you need melatonin to sleep Will give you a clue as to how you can prepare for jet lag. Making sure that you are well rested before you even consider driving to the airport should go without saying; however, you do need to make time to make this happen. Sleep hygiene before travel is essential. Sleep hygiene consists of having a nice quiet and relaxing area to sleep. A regular routine that means you are going to bed at the correct time for your body clock. And also ensuring that you are entirely comfortable within your sleeping environment. Staying hydrated, and using natural light therapy can really help ease your jet lag symptoms quickly. Circadian rhythm (which is our natural internal clock that helps regulate our wake and sleep cycle) repeats itself roughly every 24 hours, It’s also responsible for your metabolism as well, so respecting this rhythm, and trying to ease your body into a new rhythm, will pay off. 


We aren’t talking about rocket fuel here. Still, the fuel that we put into our bodies, this is one of the most important things when it comes to anything health-related, preparing for your journey, by making sure that you are well hydrated and fuelled up, will help you ensure that any effects jet lag has on your body should be reduced. Our immune systems and reserves, need to be as full as possible and as healthy as possible, to be able to avoid severe jet lag symptoms. In general, we do know that having the correct nutrition helps us in all walks of life, but using food and reducing things in your diet that may hurt your circadian rhythm will be one of the easiest ways to avoid horrible jet lag. Reducing alcohol and caffeine may seem like a difficult task, especially if you are already tired to start with. But these stimulants can harm our bodies, to the point where headaches, insomnia, and regulating bodily functions become Big problems. Taking supplements can also aid you in your efforts to have a well-nourished body and mind. But of course, it’s always best to eat plenty of fruit and vegetables and drink non-fizzy low sugar drinks leading up to your travel.


Resting as often as you can before you travel, and as much as time allows after you’ve visited, will undoubtedly go towards your recovery once the jet lag sets in. A well-rested body and mind actually can tackle many problems that it faces. It also helps to be in a good routine before you change time zones. This may seem counter-productive since your routine will change drastically, but in fact, your body is used to being in any method will improve the chances of the new routine and rhythm being found quickly. Just taking micro naps in the week leading up to your travel, or taking yourself off to bed 10 minutes earlier than you usually do, or just some simple ways of reducing your risk of severe jet lag.

Manage expectations

As with anything, we can hope for the best as much as we like, and it’s always great to be positive. But thinking that jet lag definitely won’t affect you, will leave you disappointed at the end. Be realistic and remember that jet lag is real, jet lag can affect you quite negatively, but jet lag can also be alleviated by looking after yourself well. You will notice that most of these tips are based around self-care, which is something we should all take seriously in our day-to-day lives anyway. But more so when we are going to be put in our bodies under stress and strain that it does not normally encounter. Maybe booking a little time off work extra before you travel to make sure you are up to speed with your sleeping could be a good idea? To manage your expectations before you go, and remember that you will feel tired and irritable for a small amount of your trip at least. And think of ways that you can work around this during your time at your destination.

Avoid medication

Try to avoid medicating yourself unless absolutely necessary, there are a few different medications that will make you drowsy and sleepy if you’re trying to get your body clock back to normal after some jet lag, then taking medication that can throw this of course really isn’t a good idea. And above all, try to avoid sleeping tablets since the side-effects don’t always work out well for everyone.


Exercise is a great way to tire your body naturally. When you’re trying to reach a new routine then Getting a decent amount of training before you go to sleep is an excellent way of increasing in dauphins, which fights low mood, and tiring your body and mind enough to be able to sleep when you want to. Ultimately getting into a completely new routine requires slotting in some important idea getting a decent amount of exercise before you go to sleep is an excellent way of increasing endorphins, which fights low mood, and tiring your body and mind enough to be able to sleep when you want to. Ultimately getting into a completely new routine requires slotting in some critical schedules. Scheduling in a swim every evening at the pool will undoubtedly be a fantastic way to end your day, and get your body ready for some much-needed sleep.

Look for the Sun

If you are travelling for a nice short break, to a sunny Country then you are going to find it easy. Sitting in the Sun and making sure that you get lots of bright light during daytime hours, will help reset your body clock. This helps relieve some of that melatonin that we mentioned and will help your body recognise what time of the day it actually is. Of course, ensuring that you are protected from any harmful rays as well is essential. However, making sure that you are getting enough light can make that world of difference. This is where light therapy can also come into play by using a lightbox in the morning for a few hours can drastically improve your body clock rhythms.

Travelling is a beautiful experience, and millions of people do it every day, so making sure that you don’t allow your own body clock and jet lag ruin it for you, is essential. There’s nothing worse than travelling to another country and feeling awful for most of the time you’re there. So have a look at these tips and see if there’s anything you can do differently on your next trip abroad.

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