How to get over jet lag in three days.
Nothing is better than traveling internationally and experiencing another culture, but the return can be a real challenge because of jet lag.
The struggle is real, y’all. When I was a travel nubie, a trip to D.C. would give me jet lag, and I am from Texas.
But now I can rock a seven-hour time difference like it’s daylight savings in the U.S. And I can adjust to a 12-hour time frame in a few days. Full disclosure: My first trip to Asia on a relief trip after the tsunami was brutal. The return was real rough.
Three weeks. That’s right, three weeks, and it was horrible. After multiple trips to Asia and falling asleep while eating at Chilies after my best friends picked me up, I started to make changes.
That was my turning point. Sleeping at the booth in Chilies.
I want to state that everyone is different, and each body is specific, but here are my fundamentals for getting back on track.
Most Important!
Water: Staying hydrated
Drink a lot of water before and after you arrive. 64 ounces up to a gallon.
This will help a lot in getting you on track, but drink it earlier in the day. So you don’t wake up and go to the bathroom all night. Hydration packets also help, I like liquid I.V.s.
Next, to get rid of jet lag in three days,
Rest before you go
Be rested when you come back.
For me, the night before I go somewhere internationally is like I am in a NASCAR race. Or it’s Christmas morning, and I am five years old and waiting for Santa.
I know this, so two days before my trip, I make sure I sleep for eight hours or more. Then the day I fly out I try to get 3 to 4 hours at the very least.
Travel rested. This can make a HUGE difference.
Sleep on the plane.
Start your sleep schedule on the plane if you want to get over jet lag in three days.
This is the hardest. Especially, if you fly Emirates (they have the best entertainment) and if your like me long flights mean catching up on all the movies you missed. Resist and sleep some on the plane.
Start the sleep schedule for the country you are going to.
Europe is a six to eight hours ahead. This is pretty easy adjustment with these tips. Now many places in Asia are 12-13 hours, this is more of a challenge but if I did it I’m sure you can.
Depending on your flight length, don’t take anything unless it’s something your body is used to.
I have heard too many stories of people missing their flights because they take sleeping medicine on the plane. Even over-the-counter medicine and they missed their connecting flight. I only take some over the counter medicine with PM sleep stuff if my flight is 10 plus hours. It can make me groggy and that’s never good once you have to make a connecting flight.
Next, to get over jet lag in three days, you need to,
Hit the ground running.
Do not take a nap!
For me, I made the mistake of napping and it took years of traveling to stop. It’s so appealing, and everyone says, “Why don’t you go take a rest!” Never.
If you arrive in the afternoon, then do something to keep yourself awake until at least 8:00 PM. Don’t give in to the temptation of sleep before then because you will wake up at 3:00 AM more than likely.
Stay awake and do something. Now, if you arrive in the morning, good luck, friend. I avoid morning arrivals especially on the trip back.
If you wake up in the middle of the night, stay resting. Don’t do anything that stimulates your mind or thinking. This isn’t the time to catch up on binge-watching or any reading something interesting or exciting. Try to go back to sleep. Read a boring book.
Returning to the U.S.
The best schedule back to the U.S. is to stay awake till 9:00 or 10:00 PM. I take something to help aid sleep and wake up at 4:00-5:00 the first day. By the third, I will be on my regular 6:00 AM schedule.
Minimize and Maximize your caffeine.
I love coffee. One of my favorite things in the world, and trying new coffee all over the world. On trips with big time differences I drink it only at certain times.
Drink it strategically, I know for my body that 3-4 hours after I drink it will be my maximum caffeine high. So if I don’t want to get sleepy at 4 or 5, I need coffee at 1 or 2 in the afternoon. But don’t drink it at 3 or 4 because it could disrupt sleep. This helps when I arrive at my destination and when I get back home.
If you aren’t a caffeine drinker, then what works for your body.
Listen to your body. When I get back from an International trip for work/fun, I will pack my schedule for the first two days of arrival to stay busy.
The third day I will take off from work, because I am like a Zombie. I sound like I speak Klingon and it’s hard to understand my meaning. But that is me, I need time to wind down from my trip and that is 2 days even when I am back on my sleep schedule.
Get some sun.
Go outdoors and get some sunlight. Walking or just sitting outside can help your body. Natural light, in the morning hours, helps regulate your body’s internal clock and can help your body to get back on your normal schedule.
Quick recap on how to get over jet lag in three days.
- Stay hydrated
- Be rested befor your trip
- Hit the ground running-do something or plan something to do.
- Maximize caffeene and minimize caffeene
- Go outside and get sun.
Best thing to do when trying to get back on your time frame is to give yourself grace. Try not to stress out about getting back on your schedule. right away. These are helpful tips on how to get over jet lack in three days took me 10 years in the making.
Are you going on your first international trip check out this post on what you need to do before you leave.
And how to look great as you travel.
If you have any other helpful tips please let me know in the comments.
2 thoughts on “How to get over jet lag in three days”
Comments are closed.