How to combat jet lag and win

It’s the worst part of traveling: being so tired that you miss the amazing sights you traveled miles to see. Instead, you spend your first few days of your trip, curled up in your bed, sound asleep. Have you ever landed in the new country only to feel bone-tired, pounding headache, and an overwhelming apathy?

Welcome to jet lag. This is your body complaining about crossing too many time zones. Jet lag naturally takes about three to four days to overcome. Thankfully, there are a couple proven ways to lessen jet lag to avoid sleeping away your trip.

Since there are varied approaches to combating jet lag, I’ve broken this post down into three main categories: jet lag apps, sleep aids, and natural methods.

Jet lag apps

Focused on light exposure, these apps help you maximize your exposure to sunlight. The amount and quality of sunlight readjusts your circadian cycles or your biological clock.

Entrain

The newest jet lag app. Based on the proven idea of light exposure to help re-adjust sleep schedules, this app was invented by the scientists at the University of Michigan. The app gives you a schedule to follow to maximize the brightest and darkest times of the day so you adjust to your new time zone better. Sounds like they’re already working on tweaks, like if men are differently affected than women.

Cost: right now the app is free, so the scientists can test it.

JetLag Genie

One of the more popular jet lag apps. This also tracks your sleep schedule and exposure to sunlight. From what I can tell, it also spits out a customized daily schedule for when to wake, seek bright light, and exercise so you adjust faster.

Cost: $2.99 on Apple.

Sleep aids

Trouble sleeping at the right time? Perhaps your body needs a little nudge to get the hint.

White noise machine

Drown out ambient noises and create a peaceful environment while you sleep. If you plan ahead, you can train before the trip to fall asleep with a white noise machine on. Once you get used to it, you’d be surprised how quickly sleep comes when you switch the machine on. I’ve heard using a white noise machine while traveling with children and babies works especially well for helping them sleep.

Cost: $40-150. I like Marsona Travel Sound Conditioner TSC-330 due to its lightweight, slender design, and voltage that’s suitable for any country.

Melatonin

A hormone that helps alter your circadian cycles, this supplement will help you adapt to a new timezone quickly. It tricks your body into thinking its bedtime. Doctors recommend taking a higher dose if you’re heading into the future (or east), and a very low dose if you’re heading west. It’s recommended to take this two hours before bedtime and don’t go take too much or you’ll wake up foggy the next morning.

Cost: $7-20.

Ambien

America’s favorite nighttime sleep-aid that will help you get to sleep and stay asleep. Be forewarned, it doesn’t help you combat jet lag. It only helps you sleep when you should. This is not my preferred option since I don’t like the morning-after drug fogginess. But it could help you sleep on the long flight to your destination and calm the jittery excitement. You might need a doctor’s prescription to get it.

Cost: $24-40

Natural methods

Not a big fan of drugs or using technology on the road? Don’t worry, there’s a few natural ways to combat jet lag.

Hydrate

A common cause of jet lag is dehydration. Start drinking water before your flight, during your flight and afterwards. Experts recommend drinking 1 liter of water for every hour you’re up in the air. Yes, you’ll probably be up and down for the bathroom a lot, but moving around on long flights has another benefit: avoiding blood clots. So you tackle two birds with one stone with this option.

Cost: refillable water bottle (about $20) and water fountains (free).

Exercise

Rumored to be the best way to combat jet lag. Exercise helps reset your body’s circadian clock. If you exercise the morning after arrival, your body will naturally and quickly adjust to the new time. Don’t just exercise during your trip — also exercise before your trip to get the biggest benefit.

Cost: running shoes ($30-80). If you’re not a runner, do exercises using your body’s weight like yoga or calisthenics, or stay in a hotel with gym access.

Essential sleep oils

Occasionally sleep won’t come because your thoughts are racing. If you’re not a fan of Ambien or other drugs, try essential sleep oils. Essential sleep oils help calm your mind for sleep. You apply a few drops of oil on your wrists and soles of your feet. On the road, I’ve used an essential oil blend with the white noise machine for deep sleep in new beds. Also awesome is the bottle is usually only 15 mL or so — well below the carry-on liquid limit.

Cost: $10-40 a bottle. I really like Doterra Serenity Calming blend.

Laura blogs at www.lauralopuch.com where she explores the benefits of reading and traveling, makes tons of lists, and writes book reviews with actors cast as main characters.