DR. MATT WALKER’S STRATEGIES TO COMBAT JET LAG

Set Your Clock Early

As soon as you board the plane, set all your devices to the time of your destination. This simple mental shift helps prepare your body for the new schedule, getting you into the mindset of the new time zone.

Adjust Your Sleep Strategy on the Plan

For long flights, try to sleep early, especially if traveling eastward. This helps your body align with the new time zone sooner.

Stay Hydrated

Drink plenty of water to combat dehydration, which worsens the effects of jet lag. Avoid alcohol and caffeine, as they can disturb your sleep and make dehydration worse.

Use Eye Masks and Earplugs

Bring an eye mask and earplugs or noise-canceling headphones to block out light and noise on the plane. Creating a restful environment can help you sleep better.

Consider Strategic Napping

If you’re on a long flight, take short naps (no longer than 20 minutes) to refresh without interfering with your ability to sleep at your destination.

Move Around

Stretch and move around the cabin to promote blood flow and reduce stiffness, which can help with general comfort and recovery.

Avoid Long Naps

After landing, avoid the temptation of long naps. If you absolutely need to sleep, take a short nap (no more than 20 minutes) and make sure it’s early in the day. This prevents disruption of your night’s sleep.

Use Melatonin Strategically

If you find it difficult to fall asleep at the appropriate time, take 0.5-3 mg of melatonin 45 minutes before your desired bedtime. This can help you fall asleep in the new time zone.

Post-Arrival Hydration

Continue hydrating after arrival to combat the dehydration from flying. Avoid heavy meals and alcohol during your first day at the destination.

Physical Activity

Gentle exercise in the morning after arrival helps your body adjust. Avoid intense workouts late in the evening, especially after eastward travel, as it may make it harder to sleep.