5 Expert Tips To Avoid Jet Lag on Summer Vacation

There’s one tiny detail we often forget while packing our sunglasses and swimsuits for the summer vacation of our dreams — that pesky, reliable frenemy, jet lag. That zombie-like state where you’re wide awake at 3 a.m. local time and snoozing through the sunlit hours. Not exactly the best way to kick off your dream vacation, right? 


But what if we told you that jet lag doesn’t have to be your constant travel companion? Intrigued? Great! Buckle up as we unveil our expert tips to avoid jet lag and make the most of your summer getaway.

What Is Jet Lag and Why Is It a Problem?

Jet lag is the result of our internal body clock — or circadian rhythm — getting out of sync with the local time at our destination. The symptoms? Think fatigue, insomnia, headache, and even digestion issues. Yeah, not the ideal vacation vibe. But don’t cancel that trip abroad yet.


While it’s almost impossible to get rid of jet lag altogether, there are many things you can do to help your body and mind adjust to your new time zone. Let’s talk about some of the best tactics to minimize your jet lag on your summer vacation.

1. Gradually Adjust Your Schedule

The key to avoiding jet lag begins even before you board your flight. Start by gradually shifting your sleep schedule to match your destination’s time zone. If you’re heading east, start going to bed a little earlier each day. If you’re headed west, try staying up later. This will help your body adjust to the new routine and make the transition smoother when you arrive. 


And remember, it’s not just about when you sleep, but also how well you sleep. Using a sleep patch can help enhance the quality of your sleep and help you fall asleep more easily, making it easier for you to adjust your schedule. It’s like having a personal assistant for your sleep cycle!

2. Stay Hydrated During and After Your Travels

We know you’ve heard it a thousand times — drink more water. But when it comes to jet lag, this advice is golden. Flying can dehydrate you, and dehydration can exaggerate the symptoms of jet lag. 


So, keep that water bottle handy and take regular sips, even if you’re not feeling thirsty. It may mean you need to take a couple of extra trips to the restroom during your flight, but it’ll be worth it when you feel like a human being when you land instead of a raisin.

3. Get Some Vitamin D, ASAP

Let’s bring some light to the subject — quite literally! Sunlight can be a powerful ally in the battle against jet lag. It helps reset your internal body clock, signaling to your system that it’s time to wake up and seize the day. So, when you reach your destination, resist the temptation to snuggle under the hotel blankets. 


Instead, put on those snazzy sunglasses, and take a stroll in the daylight. Whether it’s a walk on the beach or a cup of coffee on a sunlit terrace, every ray of sunlight helps in syncing your biological clock with the local time. 

4. Stay Active and Get Moving

Physical activity can work wonders for your energy levels and mood, especially after a long flight. A quick workout or a leisurely walk can stimulate blood flow, helping your body adjust to the new time zone. 


And let’s face it, exploring a new city or trying out an adventurous activity is much more fun than dozing off at odd hours. Whether you’re feeling groggy or are just trying to get some vitamin D per #3, grabbing your shoes and heading out for a long, exploratory walk as soon as you get settled in your accommodation is a great way to reset your internal clock, get to know the city, and help improve your energy levels on those days you have to stay up to get into the groove of the time zone.

5. Avoid Alcohol and Caffeine

Now, here’s a tip that might raise some eyebrows — avoid alcohol and caffeine close to your flight. Yes, we know that a pre-flight cocktail or a cup of coffee can be tempting, but these substances can disrupt your sleep cycle and worsen jet lag symptoms. 


As you likely know, caffeine is a stimulant that keeps your body awake, and alcohol is a diuretic, which means it can dehydrate you. Opt for herbal teas or fruit-infused water instead to stay hydrated and on target for your new sleep schedule.

Coming in to Land

Next time you plan a summer vacation, don’t let the fear of jet lag hold you back. Pack your bags, follow these expert tips, and get ready to make the most of your holiday. 


Bon voyage, and don’t forget — you’ve got the power to turn jet lag from a daunting hurdle into a mere stepping stone on the path to an unforgettable vacation. Happy travels!