Beat Jet Lag NOW: 5 Tips to Sleep Better and Travel Smarter

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  • เผยแพร่เมื่อ 8 มิ.ย. 2024
  • How to Avoid Jet Lag. In this video, I share 5 expert tips on how to beat jet lag so you can feel great no matter where you go. I explain what jet lag is, how to avoid jet lag when traveling, and how to get over jet lag if you have it. Plus, secret jet-lag remedies including light therapy. Consider this your ULTIMATE guide to Cure Jet Lag!
    Verilux Happy Light - Light Therapy Box: amzn.to/3RsixEA
    ***
    We're Nik and Allie, a U.S. based couple who recently wrapped up a 6-month journey through Europe and Asia. We want to help DIY travelers like you plan, afford, and enjoy better travel with your friends and loved ones.
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    Chapters:
    0:00 How To Beat Jet Lag
    0:30 Jet Lag Explained
    1:22 5 Tips to Avoid Jet Lag
    1:26 1. Get on the New Time Zone ASAP
    2:00 2. Harness the Power of Light
    2:27 Natural Light
    3:00 Light Therapy
    4:00 Verilux Happy Light
    5:14 3. Mind What You Drink
    6:34 4. Use Sleep Aids if Necessary
    7:25 5. Move Your Body
    8:04 How to Beat Jet Lag Step by Step

ความคิดเห็น • 84

  • @warrentrout
    @warrentrout ปีที่แล้ว +136

    As a retired airline pilot, these are in general ok. But I hotly disagree with the stay awake after the morning landing. For many people get a couple hours sleep at the hotel then get up and on the local time. This technique is approved by sleep doctors. Trying to power through the first day just makes many people totally miserable.

    • @razrgu3838
      @razrgu3838 ปีที่แล้ว +6

      I guess as a pilot you need to get a good rest asap, so you would need the morning nap. Other people may be different, it also depends on how much sleep one got on the flight.

    • @lisalu910
      @lisalu910 ปีที่แล้ว +14

      I agree, but I make it a short nap. Maybe an hour or two, but no longer. Then I go to bed early that first night and I'm good the next day.

    • @MelissaC269
      @MelissaC269 ปีที่แล้ว +3

      100% this.

    • @erinlikesacornishpasty4703
      @erinlikesacornishpasty4703 ปีที่แล้ว +7

      I think it depends when you arrive. I've definitely had a miserable first day because I arrived in the morning and tried to power through the entire day and go to sleep at a 10pm bedtime. I do like trying to stay awake for the bulk of the day and going to sleep just after dinner though. I'm a person who cannot take naps like you suggested; when I go to sleep, I'm DONE. 12 hours later I wake up confused, hungry, thirsty, and frustrated I wasted my first day. It also sets me back trying to acclimate to whatever local time I'm at. That's just me though.

    • @LiveLoveLaugh22
      @LiveLoveLaugh22 11 หลายเดือนก่อน +1

      What about sleeping on the plane if you are already arriving at noon time at your destination?

  • @Theultrazombiekiller
    @Theultrazombiekiller 10 หลายเดือนก่อน +17

    I travel to Munich every year from Texas to see family. 7 hour time difference. When traveling east to Europe, ALWAYS choose a "red eye" or overnight flight. I always choose a night-time flight so that I land in the morning. It helps a TON, taking off at night typically around 8pm, sleep the last 2-3 hours of the flight, and then wake up landing at 9am in Munich. And then spend the whole day outside, I will go on a run or long walk. Doing this, my body typically instantly adjusts. The first day I am very tired, and the second day it gets better. By the third day its over. I torture myself though because I always only stay for 8 days lol, so just a couple days after I really fully adjust, I go back to the states and start the process over haha. Also, try to get a flight on a new airplane. I love the A380. The technology with cabin pressure and lighting is designed to help you adjust better.

  • @jeriannf.mcevoy6102
    @jeriannf.mcevoy6102 ปีที่แล้ว +56

    Another thing to consider is adjusting your bedtime gradually for the week or so before you leave. We knocked 2-3 hours off the 7 hour time difference by going to bed and waking up earlier before our JFK to Johannesburg flight, making the adjustment easier.

    • @thesquirrelchase-exploreph5635
      @thesquirrelchase-exploreph5635 ปีที่แล้ว

      I do that also.

    • @suebock4680
      @suebock4680 4 หลายเดือนก่อน

      We're going to try using the app timeshifter for our trip to france

    • @nancyduprey3292
      @nancyduprey3292 26 วันที่ผ่านมา

      That works well for me!

    • @TheTexasmomof5
      @TheTexasmomof5 2 วันที่ผ่านมา

      Yes! I get up about 2 am day of my flight!

  • @MarkJohnson-zy4fd
    @MarkJohnson-zy4fd ปีที่แล้ว +37

    I travel to Europe with a nine hour time change every year. This video is a good basic guide. One point which I doubt is that somehow jet lag to Europe can be overcome in two or three days. Based on my conversations with an actual sleep scientist from Harvard, the most the body will adjust is one hour per day - or a bit more with experience. Additional advice: Eat lightly starting two days before your flight and then hit the protein when you land in the morning. I also recommend the swimming pool when you arrive.

    • @Theultrazombiekiller
      @Theultrazombiekiller 10 หลายเดือนก่อน +1

      I travel to Munich every year from Texas to see family. 7 hour time difference. I always choose a night-time flight so that I land in the morning. It helps a TON, taking off at night typically around 8pm, sleep the last 2-3 hours of the flight, and then wake up landing at 9am in Munich. And then spend the whole day outside, I will go on a run or long walk. Doing this, my body typically instantly adjusts. The first day I am very tired, and the second day it gets better. By the third day its over.

  • @eleanormatthews2224
    @eleanormatthews2224 ปีที่แล้ว +16

    I’m old school and still wear a wrist watch. I set the time on my watch for my destination’s time as soon as I board. I also prefer to take a late flight so I’m more likely to be ready to sleep after the meal service.

  • @laurawenrickvinovin
    @laurawenrickvinovin 6 หลายเดือนก่อน +3

    I’ve been at Flight Attendant for over 27 years and enjoyed this so much you are ‘right on’ great advice!

  • @stewdogg42
    @stewdogg42 ปีที่แล้ว

    Very helpful. Thanks!

  • @cindywilkinson1610
    @cindywilkinson1610 ปีที่แล้ว

    Agree 1000% with your recommendations!

  • @susanguerra817
    @susanguerra817 9 หลายเดือนก่อน

    Lots of great suggestions!

  • @nancycronin601
    @nancycronin601 ปีที่แล้ว +1

    Really appreciate this video. Definitely plan on following your suggestions in July when traveling to Europe. Thanks.

  • @albashir7140
    @albashir7140 11 หลายเดือนก่อน

    Thank you that was brilliant ❤

  • @donnawintergreen
    @donnawintergreen 11 วันที่ผ่านมา

    This video is very "fly east"-oriented, which is great for flying from LAX to Europe, and thank you! Flying to West to Asia is different. I try to stay awake the whole time and land in the evening and go to bed. Your recommendations would be helpful!

  • @jodiehebert8285
    @jodiehebert8285 ปีที่แล้ว +1

    Sounds like good tips!!

  • @anniemurtagh-monks7519
    @anniemurtagh-monks7519 ปีที่แล้ว +15

    Yes yes yes. I have found all the things you suggest are what I do and I have recently taken 4 long haul flights (Perth, Australia-London; Istanbul-Perth; Perth-New York and back) and had NO jet lag on each by following this regime. In Australia you can get a mild sleeping tablet from your GP called Temazepam which I always take on the long haul flight and it doesnt make you groggy if you have to wake up and then when at my destination I take one melatonin tablet to go to sleep for the first two nights only. Only additional things I'd recommend is using an eye mask and good ear plugs on the plane while sleeping and I just used a hammock for my feet on long haul flights which helps make sleep in coach sooo much easier. Last thing is after the meal service I usually try to sleep as much as possible on the flight. Thanks for all your videos guys.

  • @JuliaShonka
    @JuliaShonka ปีที่แล้ว +2

    I use the same light that you do! Living in the northern US, I find it amazing to help me beat the blues in the winter, or any 'blah' day.

  • @barbiec4312
    @barbiec4312 ปีที่แล้ว

    Thank you.

  • @lionessm235
    @lionessm235 ปีที่แล้ว +1

    This is a great video! Really helpful! 👍🏻👍🏻

    • @awaytogether
      @awaytogether  ปีที่แล้ว +2

      So glad! Thanks for watching!

  • @thesavvytraveler8748
    @thesavvytraveler8748 2 หลายเดือนก่อน

    We have always laid down for a power nap(a couple of hours) once we get checked into our accommodation. Then get up and out and on local time. We stay up as late as possible and get a full nights sleep. Has always worked for us. I do thank you for all your tips. Good knowledge to have and use on our next travels.

  • @shannonalexander2069
    @shannonalexander2069 ปีที่แล้ว

    Great tips

  • @g.970
    @g.970 ปีที่แล้ว +7

    I never get jet lag at my destination , usually East from where I live, even though I’m sometimes up for 32 hours straight. I set my watch to the time of my destination and never think about it after that. BUT I get it bad when I return home. I think it’s because I come home exhausted.

  • @kmcphotographytx6396
    @kmcphotographytx6396 ปีที่แล้ว +11

    I’m with you on the light therapy! It’s such an underrated technique!

    • @awaytogether
      @awaytogether  ปีที่แล้ว +2

      Amen!!! It’s the real deal. My mind was blown when I first really gave it a shot.

  • @russelllewis7338
    @russelllewis7338 ปีที่แล้ว

    Thanks for a great video Nik. Regards Rusty from Perth Australia.

    • @awaytogether
      @awaytogether  ปีที่แล้ว

      Thanks for watching, Rusty!

  • @AnneMB955
    @AnneMB955 ปีที่แล้ว +9

    Love these suggestions. I find airlines I’ve travelled are much better now at helping us get used to the upcoming time zone. eg. Lights out time. Yes, when you get there, stay awake long enough to go to bed at the new time. Once I was awake for 36 hours but it worked. Cheers from 🇦🇺

    • @jerund
      @jerund ปีที่แล้ว +3

      We had a flight from Maui to Chicago with no lights out time. The people in front of us just partied and watched videos with all lights on all night because they lived in Chicago and went to bed when they got there. Not a lot of fun.

    • @juletaurus
      @juletaurus หลายเดือนก่อน

      ​@@jerundSome people are just so inconsiderate.

  • @GlobetrotterGranny
    @GlobetrotterGranny ปีที่แล้ว +1

    Love the Rick Steves’ guides in the background!

  • @kcsnew
    @kcsnew ปีที่แล้ว +1

    All your videos are super helpful. Liked and subscribed already. One of the big challenges I have been facing I never get sleep not even a nap in the flight despite the sleeping aids not drinking alcohol. That makes it hard after I land and get into jet lag. Not sure is there a solution for it in my case. Cheers 👍

  • @margokerby1533
    @margokerby1533 ปีที่แล้ว +4

    Drinking water with minerals (electrolytes) is also a good idea to avoid dehydration from drinking a lot of regular water. You can add a pinch of Himalayan salt which contains dozens of trace minerals. Great video!

  • @Star-Boarder
    @Star-Boarder ปีที่แล้ว +2

    I try to start adjusting my sleep to earlier. This helps me ease into the rhythm better. Also, I fly west so any tips are good. I'm flying a couple days early next time just to rest and get acclimated. I did not last time and it was not great.
    I recommend restricting sodium intake a couple of days prior. Helps with inflammation and airport/airline food is very salty. Sip anti-inflammatory tea helps too.

  • @donnaanderson8775
    @donnaanderson8775 ปีที่แล้ว

    Thanks, you organized the thoughts I had. Great collection of Europe through the Back Door you have. Do you live near the store?

  • @zelva6792
    @zelva6792 ปีที่แล้ว +3

    omg you are so right. when i travel from Washington dc to Prague (once or twice a year), its not much of a problem but when i return home, its a GD nightmare. i cant sleep (or sleep very little) for a week or two, its awful. normally i travel in the summer, so in prague its starting to get light out around 330am and by 430am it looks like noon here in the states, that doesnt help either

  • @rdgreeley
    @rdgreeley ปีที่แล้ว

    Flying from the East coast to Spain every year; I follow what you suggest 👍. However, coming back home is always harder (east to west). 3 connections and I’m dragging in. Takes about a week to feel “normal.”

  • @thetragicyouth
    @thetragicyouth ปีที่แล้ว +3

    Thanks for the helpful tips! I'd also recommend plenty of Vitamin C - fruit on the plane, freshly squeezed juices on arrival at your destination.

    • @awaytogether
      @awaytogether  ปีที่แล้ว +2

      Great tip! You're talking to one of the world's biggest Vitamin C fans over here. I'm right there with you!

  • @mielblanco1
    @mielblanco1 ปีที่แล้ว +2

    I wear an old school analog watch and set it to the destination time before the plane takes off. I don’t wear my smartwatch. I set my phone and iPad manually so I can’t cheat and get confused by the dual times. Wearing an analog watch prevents me from waking up too much by checking time on a device with blue light.

  • @talon310calif
    @talon310calif 10 หลายเดือนก่อน +1

    Best method is to land at your destination after 6pm (worst is early morning arrival). Chances are you will be really tired when you get to your destination so sleeping should be easy. When you arrive at say 6pm, by the time you get your bags, clear customs and check into your hotel, it'll be 9p or 10p. Perfect time to sleep.
    Avoid at all costs arriving before noon.

  • @benoitpaquette2866
    @benoitpaquette2866 ปีที่แล้ว

    Thank you for your video. The coming month I fly from Montreal to Seoul via Istanbul. Question: what city should I adjust to in both planes? Appreciate your help!

  • @janetgraham3725
    @janetgraham3725 ปีที่แล้ว

    This was a good summary, and I lived in Asia for 14 years and made many, long transpacific journeys..
    with 3 children!
    How do I find your "link below" for the options you were going to share about the light therapy?

  • @lisalu910
    @lisalu910 ปีที่แล้ว +1

    I only have a six hour time difference from the East Coast to Europe and it's not too bad. You almost always have an overnight flight going over and while you might not get a good night's sleep on the plane, it will be dark when it's supposed to be dark and you'll probably at least doze a few hours. When you land it is very early morning EST and late morning local time time but either way it is light outside when it's supposed to be day time according to your body clock so it's not too big of a shock to your system. You're excited to be in Rome or wherever and that perks you up. You get to your hotel and take a nap (just an hour or two) and then you go out and wander around a bit, get an early dinner, and go to bed about 10:00 pm local time. Since you didn't get much sleep for the past 36 hours, you sleep hard and wake up early the next morning ready to start the day. I've never had any jet lag going to Europe and I think the key is to take a short nap when you arrive and then stay awake until the local bedtime. Going back home, to me, is a little harder since your flight follows the sun which never sets. You arrive in the early afternoon but it feels like it should be dark by then and that is a little disorienting. You go to bed as soon as it gets dark, and you'll probably wake up super early the first morning, but by the next day you're good.

  • @joanevans3872
    @joanevans3872 ปีที่แล้ว

    Okay,but temazapan sleeping tabs are amazing, you wake up feeling having such a good sleep... i know you are not a medical person, but I am a retired Qantas employee, and have travelled a lot from Australia, which is a LONG way from any where .....USA or Europe....or more ... and I have not had a bad experience, so may be it was the excitment of a new destination, but I honestly am sooo excited about the new destination, I must admit, when I am able to sleep that night, at the destination, I AM EXHAUSTED and sleep well ... ps... cannot resist a glass or 2 or 4 of the best RED they offer on the flight .. love you experiences ... well done, .. I just want the experience of long haul can be fun .. and not a total non fun...and healthy experience... plenty of time afer this arduous airflight ... just have fun and enjoy their amenities

  • @veritasca24
    @veritasca24 4 หลายเดือนก่อน

    Thanks for the good info. What do you think of the app Timeshifter that maps your sleep before departure to acclimate the body to the new destination gradually? Have you tried it?

  • @paulsmustache
    @paulsmustache ปีที่แล้ว

    I was a million miler international traveler. First, I'd get cleaned up in the hotel and pound down the water. I'd try and schedule the flights so I landed in late afternoon or evening. I was never miserable from getting out and walking asap. Hydration and exercise seemed to do it for me. Yeah, east bound to Europe from LAX/SFO was the worst. Asia not so much.

  • @Linda-df7gz
    @Linda-df7gz 4 หลายเดือนก่อน

    When I travel to Europe from the west coast of the US, I always book a flight that leaves San Francisco in the morning, so I start my travel day fresh out of a good night's sleep at home. I spend that first leg of my trip that gets me to the east coast awake & reading or doing puzzles or playing cards. Then for the Atlantic crossing, which is a night flight, I eat supper (no alcohol) & put on my eye masks & my noise cancelling headset & try to sleep at least a little. Then I land in Europe in the morning, like around 9:30-10am, so I have all day long when I arrive to get through customs, get to my hotel, go out for a light lunch, then come back to my room & do a little R&R for 2-4 hrs, like some yoga & maybe a brief nap, before I shower & go out for some walking around 4pm before supper. When this is my travel schedule, I usu. sleep pretty good my first night there.

  • @cashstore1
    @cashstore1 ปีที่แล้ว +1

    I always get to Europe a day early to deal with the jet lag. I take a 3 hour nap right away then carry on.

  • @ronm9428
    @ronm9428 ปีที่แล้ว +1

    I'm the type that cannot sleep on a plane. Pills, reading, eye covers...nothing works. Going to Europe from USA and arriving in the morning, my strategy is to power through that day and don't sleep until the evening. It's not too bad during the day; it only feels really bad once the sun goes down. I'll get a good night sleep, and the next day the jet lag is totally gone.

    • @awaytogether
      @awaytogether  ปีที่แล้ว +2

      Ron I know several people who swear by this strategy! I’m very thankful I can get some sleep on the plane - my wife usually can’t at all. Thanks for watching!

  • @DavidDLee
    @DavidDLee ปีที่แล้ว +2

    For the case where you get tired in the afternoon and wake up at 4 am, I found that other than delaying bed time as much as possible, putting an alarm to 12 midnight to take a Melatonin sleep aid, to help you delay wakeup time as much as possible is very helpful.

  • @Eff_Jay
    @Eff_Jay 5 หลายเดือนก่อน

    I’m going to Australia, and the time difference is +8 hours ( from the uk). Does that mean if I sleep early on in the flight ( assuming I’ll land in the night) I can sleep during the night time there, by spending my 'day' doing stuff on the plain? So if I sleep for the first 5 hours of the flight I can tire myself out for the sleep when I land by doing stuff?

  • @lannguyen-pu1db
    @lannguyen-pu1db ปีที่แล้ว

    Planning for Destination during daylight hours is the best strategy and getting there at night is the worse no matter where you go: East, West, North or South.

  • @lyudmilaaksan2232
    @lyudmilaaksan2232 ปีที่แล้ว

    One traveler said that cherries are good sleep aid. What do you think about it ?

  • @user-me1xv6gy7u
    @user-me1xv6gy7u 8 หลายเดือนก่อน

    I don’t know if Nik reads these comments. There is a question about these long overnight flights that I haven’t heard addressed. This is: if your wife says that you snore, is there a way to avoid this in a plane if you actually do fall asleep?

  • @crandallcrute3918
    @crandallcrute3918 ปีที่แล้ว

    Hi Nik - do you pack the Light with you on overnight flights?

    • @awaytogether
      @awaytogether  ปีที่แล้ว

      I usually don't! However, it packs so small, it could easily travel with you. It's smaller than an iPad.

    • @crandallcrute3918
      @crandallcrute3918 ปีที่แล้ว

      @@awaytogether Thanks Nik!

  • @dovidell
    @dovidell 8 หลายเดือนก่อน

    if you're bringing "jet lag medication " with you ( in your carry on bag) , it might be prudent to have a doctor's note /prescription to explain the medication to any curious authorities

  • @jchow5966
    @jchow5966 หลายเดือนก่อน

    I visit Asia once a year. My jet lag is worse after the trio home to the USA…..ug.

  • @jacqattacq19
    @jacqattacq19 ปีที่แล้ว

    I’m lucky. I’ve been a shift worker for 25 years and I very very rarely get jet lag (touch wood!)

  • @preciousbell4573
    @preciousbell4573 ปีที่แล้ว +6

    Thanks for your tips. Btw it should have been ‘don’t LIE down’ not ‘lay down’, because ‘lay’ must be followed by an object i.e: lay a suitcase or lay a baby on the bed.

  • @nottoosalty
    @nottoosalty ปีที่แล้ว

    Landing in Frankfurt at 7am later this year and then have a 4 hour train ride to munich. Not sure i'll be able keep myself awake 😅

  • @neriksen
    @neriksen หลายเดือนก่อน

    Take a cruise ship. Aviation is no longer a romantic option. And I’m a pilot.

  • @mickmouse5715
    @mickmouse5715 ปีที่แล้ว +2

    Airline coffee? Yeah right.

  • @babylily2448
    @babylily2448 ปีที่แล้ว

    𝑮𝒐𝒐𝒅 𝒊𝒏𝒇𝒐𝒓𝒎𝒂𝒕𝒊𝒐𝒏. ❤️🇵🇭