How to AVOID JET LAG Like a Pro Traveler!

Everything you need to know to help you avoid or overcome jet lag when traveling. These 11 easy tips will have you feeling jet-lag-free on your next trip! The basic principles are simple: Be well rested, stay hydrated, and readjust your sleep schedule. But I’ll tell you the details of what’s worked for me and how to implement it for yourself. It’s not magic… it’s all about adjusting your body to think it’s in a new time zone

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Show notes below:

1. Pick a good flight time

Two good choices here…
Arrive in the morning so you can have plenty of time for sunlight and outdoor exercise on your arrival day. This might be a “long exhausting day” for some people. More on this later.

Or arrive at night so it’s a perfect time to go to sleep. For Tokyo a 2pm arrival is almost perfect for this.. Go through customs, train to central tokyo, hotel checkin, dinner, then sleep.
Pro-tip: Avoid the really late night arrivals… you know… 10pm… midnight. You’ll be getting in to your hotel super late… and probably not have enough sleep time that night.

2. Pick a good plane
Newer generation aircraft like the Boeing 787 Dreamliner, Airbus A350, A380, and offer a far more natural cabin pressure. I find I feel much more rested and relaxed on those planes, and find it much easier to sleep.

3. Start before you go
Get up early… eat your meals earlier… go to sleep earlier

4. Rest well the night before
Sleep well before departure. Start off on the right foot by making sure your tiny time traveler is well-rested. Being tired from the get-go will only make jet lag in babies and toddlers worse

5. Switch your watch as soon as you take-off… mentally put yourself in the new time
If it’s “night time” in your new time zone, then try to sleep on the plane.
Consider bringing an eye mask, and some ear plugs or a noise cancelling headphone.
Ocgirl likes to eat before we get on the plane, so she can sleep right away if that’s what we’re doing.
If it’s “day time” when you’re on the plane, and you’re still landing that same day… then stay up.

6. When you get there -- Walk outside (or run, or jog, or skip, whatever)

Being outside, in fresh air and natural light is the only way to reset the internal body clock. You can’t do better than a jog. And when it’s time to sleep, being physically tired helps. Plus, it’s a great way to see any given city.

And if you got there in the morning, like 6am… have breakfast! Yes… they probably fed you breakfast on the plane. Have another one! If you can get to your hotel, take a shower if that’s something you do in the morning. Some hotels have “arrival suites” or gym showers they’ll let you use if your room isn’t ready.

Pro-tip -- don’t overschedule this day.. I find the arrival day is best for random exploring based on your energy level.

7. Don’t give in to a nap
And if you do.. Keep it short! Set your alarm and stick to it.

8. Eat when you’re hungry
Don’t really worry about usual “meal times” -- eat when your body tells you. 2 meals or 4 meals, it’s all good.

9. Go to bed at an early local bedtime

10. Decide whether you want to “reset” or just stick to your normal routine.

11. In babies: Younger than 6 months… it’s not really a thing since they sleep all the time!



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