One of the most common questions that my clients who hire me for my travel planning services ask is “Any tips for fighting jet lag?” When traveling abroad, chances are you'd like to try to catch some sleep on your flight and adjust to the local time as seamlessly as possible. If you're a fantastic sleeper, this may not be an issue. If you're like me, however, sleeping at opportune moments isn't quite that simple.
Over the years, I've sought sleep assistance on international flights from just about everything you can think of: lavender oil, bedtime tea, heavy wine pours, and getting my physician to write me an Ambien prescription. For me, I've learned that if I want to sleep on a flight and adjust more quickly to the local time on arrival, it really comes down to these 5 steps:
1. HYDRATE BEFORE THE FLIGHT
It's no secret that water consumption is crucial to your overall well-being, but it's especially important before a flight (air cabins have zero humidity, thus drying you out even more). Not only does this dehydration contribute to jet lag, but it can also impact your quality of sleep. Knowing this, most people make the common mistake of chugging as much water as they can before and during their flight, which (as you can imagine) leads to many trips to the less-than-luxurious bathroom facilities. Rather than overdoing it during or right before a flight, make a conscious effort to be drinking water nonstop throughout the day in the lead up to your flight. If you're someone who won't remember to drink water throughout the day, try chugging lots of it in the morning of your flight rather than the hours right before. And be sure to have a reusable water bottle with you on the flight so you can take small sips at your convenience, rather than guzzling copious amounts during the in-flight service. Some of my favorites include:
LARQ SELF-CLEANING BOTTLE: My brother introduced me to this brand with technology that neutralizes up to 99.99999% of odor-causing bacteria using UV-C Light. While I love the shape, size, and functionality of so many water bottles, almost all of them start to smell or develop mold in creases that make me paranoid, so I really love knowing this product keeps the water I’m drinking pristine.
MEMOBOTTLE: My favorite water bottle shape & functionality- period! It slides into bags so much more easily (and also the seat-back pocket in front of you on planes). I have noticed over time that the lid can get a bit grimy, so you may need to use an old toothbrush to scrub and eventually, replace the cap every couple of years. Even still, I love this water bottle!
STAINLESS STEEL BOTTLES: I use ones like this quite a bit (largely, because these are the style that have been gifted to me on Safari at lodges like Singita and Great Plains Conservation) so I love feeling like I’m back in the bush!
BONUS TIP: I swear by these cure hydration packs, which have 4x the electrolytes as sports drinks but are made with natural ingredients (and no added sugar). Keep these travel-size options in your carry-on and drink on days you’re in the sky.
2. GET COMFORTABLE
You probably wouldn't sleep in stiff jeans at home in your bed, so avoid doing so on your flight. I find the best "travel uniform" that’s comfortable enough to sleep in, while still feeling more elevated than loungewear to be a combination of the following:
LOOSE PANTS: I like a looser pant or trouser as my wardrobe base. I always choose something that’s comfortable enough to sleep in. While still being comfortable, I also feel pulled together upon landing.
A NAP DRESS: In warmer months a nap dress is a wonderful alternative - again, for the comfort. The smocked detail across the chest means I can get away without wearing a bra. If I opt for this, I always bring a cardigan and shawl to drape over my shoulders and throw as needed, as it can get a bit chilly in-flight.
LIGHT LAYERS: If it’s summer, a light layer like this denim button down or this sweater might be all you need. In cooler months, these might be your base layer underneath a cozy jumper/sweater or a proper winter coat. Nevertheless, pieces like this are essential to ensure you’re never too warm or too cold as temperatures fluctuate between outside, the airport, and in the aircraft.
EASY ON-EASY OFF SHOES: I feel as though I’m constantly popping my shoes on & off when I fly: both through security & in-flight (don’t worry- I put compression socks on so I’m never barefoot!) In summer months, I opt for easy slides like ballet flats or a loafer. In winter, I love these Laguna boots because they slide on & off so easily!
But aside from the clothes you wear, there's no one-size-fits-all when it comes to cozy, so know what works for you. If you're a cuddler + need something to snuggle against, book a window seat. If you're someone who needs neck support, bring a neck pillow. If you’re sensitive to light, pack a sleep mask. If you are perpetually cold, bring a warm scarf to wrap up in. Don't just buy the stuff you see in SkyMall because it promises you'll sleep like a baby. You know what works for you. Do that.
3. KNOW WHEN TO CALL IN SLEEP REINFORCEMENTS
You can do all the right things, and sometimes, you just still can't sleep. Sure, it doesn't hurt to try things like lavender oil or bedtime tea, but if you know you're a terrible sleeper, you may want to go ahead and plan for more drastic measures. Proceed with caution, there are tons of sleep aids on the market, and everyone reacts differently to them all. Whatever you think may work for you, I'd recommend trying it at home first before any travels. Lately, I’ve been using magnesium to help me sleep so that I can hit the ground running when I land, not head straight for a nap.
4. BE ONE WITH WHERE YOU ARRIVE
It’s tempting to start doing math to calculate what time it may be back home, but the best thing you can do to adjust more quickly is push through and embrace where you are. Avoid napping and try to eat meals at the local time of your new destination. Additionally, try to go outside during the day, as the natural light will help your body clock adjust. Some people swear by a technique called “grounding” or “earthing” (which is essentially just walking or standing barefoot on the ground to connect to the electrons on the earth’s surface to our bodies; possibly reducing inflammation and stress). I personally only do this if it can be done easily, like when I’m somewhere in nature or near a nice park with plenty of grass. However you cope, try to power through and stay awake until it’s a time that you would normally go to bed locally. Be sure to set an alarm for the following morning so you don’t oversleep!
There are plenty of other techniques that people swear by, but these are what work best for me to be able to sleep on a plane and fight jet lag once I arrive at my new destination. I hope it helps you do the same!
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