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Home Β» The Leader’s Roastery Newsletter β˜•οΈ πŸ—žοΈ Β» Beating Jet Lag: Tips for Travel Warriors

Beating Jet Lag: Tips for Travel Warriors

Do you often find yourself on long-haul flights, battling the notorious jet lag monster? I can relate. A few years ago, I embarked on approximately 10 flights in just a couple of years! With the most challenging one lasting a grueling 29 hours. Can you image??

It was a business trip to New Zealand, involving layovers in Dubai and Melbourne. The aftermath? I was left utterly exhausted, struggling to adapt to the new time zone and, upon my return, facing another bout of adjustment. Sleepiness, concentration issues, and a severe case of jet lag were my unwelcome companions.

Plan for today:

Is there a way to prepare for extended travel and mitigate the impact of jet lag? While I dream of a revolutionary mode of transportation that would shorten long-haul journeys, let’s explore some strategies that can make jet lag a less miserable experience for now. So, {$name} grab your coffee, settle in, and discover the tips I’ve gathered to help you conquer jet lag.

What Exactly Is Jet Lag? πŸš€πŸ•°πŸŒ

Jet lag is the unwelcome consequence of crossing multiple time zones rapidly. Our bodies have internal β€œbody clocks” that regulate our daily rhythms based on the natural cycle of day and night. When we zoom across the world, our internal clock lags behind, struggling to sync with the new sunrise and sunset times. The result? Insomnia, excessive sleepiness, fatigue, difficulty concentrating, and, in extreme cases, mood swings, constipation, and diarrhea. 

Pilots have a saying that captures the essence of jet lag: 

β€œWest is best, East is beast!”

Mitigating Jet Lag Before the Trip πŸ§πŸ›«

The big question: Can we truly fend off jet lag or at least alleviate its symptoms? Well, it’s a bit of both. From my experience, eradicating jet lag entirely is a tall order. Instead, we can prepare ourselves a bit and follow specific strategies to ease some of the discomfort. However, the lion’s share of the work will fall on our body’s shoulders as it adapts to the new time zone.

Auto Pilot – Create a Standard Operating Procedure πŸ“‹πŸ¦ΎπŸ€–

Before diving into the nitty-gritty of mitigating jet lag, let’s address an essential aspect: fatigue. Jet lag fatigue can lead to decreased mental clarity, so we need to put some tasks on autopilot. Create a standard operating procedure for the period between landing and crashing into your hotel bed.
This might include checking for belongings, assigning designated pockets for essentials like your phone and passport, and counting baggage and children (if applicable :-). Having your itinerary and answers ready for border control officers can also be part of this procedure.

Pre-Trip Adaptation – Light Exposure πŸŒπŸŒ™

Shifting your sleeping and eating schedules to match the upcoming time zone can help ease the transition. While not always feasible due to work commitments and personal schedules, here are some practical tips for those who can:

– To shorten your day: Use blackout curtains to create a dark sleeping environment and go to bed earlier.
– To lengthen your day: Use bright light that mimics natural sunlight and stay up later.
– Keep in mind that insulin levels play a role, so adjust your meal times to the new time zone.

Mitigating Jet Lag During the Trip ✈️

Drink the Right Liquids β˜•οΈ ❌ 🍷❌

Some travelers swear by certain strategies. One approach is to consume alcohol and promptly fall asleep, while others opt for caffeinated hyperactivity. However, these methods can lead to dehydration and poor-quality sleep.

Instead, {$name} stay hydrated with water and juices. The dry cabin air and hours of sitting can quickly dehydrate you, potentially causing headaches and irritability. A general guideline is to drink around 230ml (one glass) of water per flight hour. So, for an 8-hour flight, aim for at least 2 liters of water.

Move πŸƒβ€β™€οΈ

After hours of sitting, your body craves movement. Upon landing, consider a brisk walk or even a jog through the airport. This not only helps your body recover from the sedentary journey but can also expedite the passport control and customs processes. 

Eat 🍽️

Opt for a light, healthy dinner upon arrival to help reset your body clock and insulin levels. Skipping in-flight meals in favor of energy bars, water, and juices can be a good strategy.

Recovery Time πŸ›¬

So, how long does it take to fully recover from jet lag? While the answer varies, a rough rule of thumb suggests one day for every hour of time difference. For instance, if you travel from London to Vancouver (8 hours ahead), expect an 8-day recovery period. 

It’s essential to be patient and gentle with yourself during this time. We live in a world that often pressures us to be superhuman, attending meetings and being ultra-productive right after a long flight. But remember, it’s okay to feel fatigue, and you may not operate at 100% efficiency for a while. Let’s prioritize our well-being and savor the joys of travel, even if we’re still yawning after our latest adventure.

Lessons Learned During This Coffee Journey β˜•οΈ

– The Earth is indeed round 🌍, and as we cross time zones, our internal clocks struggle to keep pace with new dawn and dusk schedules, causing jet lag.
– Complete elimination of jet lag is a challenge, but mitigation is possible.
– Stay hydrated with water and juices during the flight; avoid alcohol and excessive caffeine.
– Adjusting to new eating schedules can help regulate insulin levels, aiding in time zone adaptation.
– After a long flight, move around, and consider eating a light, nutritious dinner.
– Recovery time from jet lag is roughly one day per hour of time difference.

Remember, travel is an adventure, and the journey itself can be as rewarding as the destination. Safe travels, fellow explorer!

Working remotely while traveling can be an incredible experience, but it requires careful planning, flexibility, and the right mindset to maintain productivity and enjoy your adventures to the fullest. Here are a few points worthy considering to make sure your travels are enjoyable πŸ‘‡

πŸ”§Β Essential Tools: Always carry your laptop and additional essentials like a Wi-Fi hotspot, power bank, international plug adapter, and noise-canceling headphones.

Β β˜•οΈ Portable Setup: Create a comfortable and compact workspace for flexibility in locations like hotels, coffee shops, or libraries.

Β πŸ“± Cellular Plan or SIM Card: Ensure you have a reliable data connection by purchasing a local SIM card or data plan before traveling.

Β πŸ›‘οΈ Internet Security: Protect your online activities with a VPN, especially when using public Wi-Fi networks.

 🏝️ Research Destinations: Investigate your travel locations in advance, considering factors like internet availability and co-working spaces.

🌏 Time Zone Management: Be mindful of time zone differences when scheduling meetings or tasks with colleagues or clients.

Β πŸŽ’ Effective Packing: Plan your luggage carefully to include all necessary work-related items and never check in your work equipment.

πŸ€“ Tips & Tricks

Protect Your iPad With a Passcode and Find My iPad πŸ›‘οΈ

Your iPad might not need a passcode at home, but it’s always a good idea to create a passcode on your iPad when you travel. 

If your iPad has Touch ID, you can even use the fingerprint sensor to bypass the passcode. Add a passcode in the `Touch ID & Passcode` or `**Passcode` **section of the settings. 
(The name varies based on whether or not your iPad supports Touch ID.) 

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