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With Europe summer on it's way, many Aussies are gearing up for the big winter escape to somewhere in the Mediterranean. Even if your flight isn't as far as the long-haul Australia to Europe who doesn't want hit the ground running for their next vacation?
After years of trying all the hacks and travelling almost full time, I have had my fair share of practice! I have put together a few of my favourites tips to send you on your way with your best foot forward. Beating jet lag involves a combination of pre-flight preparation, in-flight strategies, and post-flight actions to help your body adjust to a new time zone.
Pre-Travel
Choose the best flight path: Even if spending slightly more money opt for overnight flights if possible, allowing you to sleep and adjust better with the new time zone. Select flights with minimal layovers to reduce overall travel time.
Hardcore workout on the day of travel. There are several reasons why:
Improved Circulation: Exercise promotes blood flow, which can help prevent the development of deep vein thrombosis (DVT).
Reduced Stress: High-intensity exercise releases endorphins, which can help reduce stress and anxiety. This can be particularly helpful for those who experience travel-related anxiety.
Better Sleep: Physical exertion can improve the quality of sleep. If you're planning to sleep during the flight, exercising beforehand might help you fall asleep more easily and stay asleep longer.
Energy Regulation: Exercise helps regulate energy levels, high-intensity workouts lead to increased overall energy and alertness after recovery, helping you stay more comfortable and less restless during the flight.
Jet Lag Mitigation: Physical activity can help reset your body's internal clock assisting you in adjusting to new time zones and reduce the effects of jet lag.
Immune System Boost: Regular exercise is known to boost the immune system. A strong immune system can help you fend off illnesses, which is particularly useful when exposed to the confined space and recycled air of an airplane.
Consume Plenty of fluids: Flying dehydrates you so ensuring that your hydrated before flying is essential. Avoid heavy, greasy meals and alcohol before and during the flight to prevent dehydration and discomfort.
Packing for the Long-Haul:
Pack/ Wear: Loose, comfortable clothing and layers to adapt to varying cabin temperatures.
Entertainment- Download Content: Load up your devices with movies, books, music, and games since in-flight entertainment ptions might not always meet your taste.
Bring Headphones: Invest in good quality noise-canceling headphones to enjoy your media without the ambient noise, noise canceling can also be great for sleeping.
Pack smart: Keep essentials like a toothbrush, toothpaste, face wipes, moisturiser, and a change of clothes in your carry-on. Additional items for carry on:
- Electrolytes
- Water bottle (much easier to fill up during the flight)
- Gluten Free or allergy specific snacks if required or health snacks
- Eye mask
- Essential oil roll on (immune blend, calm, breathe easy etc)
- Ear plugs
- Spare Socks and undies
- Throw over for the change in temperatures in the air
- Book / Note pad
During the Flight
Stay Hydrated: Drink water regularly throughout the flight. Avoid excessive caffeine and alcohol.
Move Around: Stand up, stretch, and walk around the cabin every hour (when not asleep) to prevent stiffness and promote circulation.
Sleep Smart: Use a neck pillow, eye mask, and earplugs or noise-canceling headphones to help you sleep better.
Skin Care: Apply moisturiser to keep your skin hydrated in the dry cabin air. I pack a hydrating oil and put on Half way through flight. Use a refreshing facial mist to stay fresh.
A good idea to take a lip balm to avoid dry lips from the dry cabin air.
Healthy Snacks: Bring healthy snacks: Nuts, fruits, and protein balls ( my fav are Health Lab), and try to avoid heavy airline meals. I usually have a meal prepped which I take with me.
Mental Wellbeing: Stay Calm and Positive: Travel can be stressful, but maintaining a positive attitude can make a big difference. Practice deep breathing or meditation if you start feeling anxious.
After the Flight
Adjust to Local Time: Try to stay awake until a reasonable bedtime in the new time zone to adjust your internal clock. A great kinesiology hack is to rub under your arm where a bra line would sit (the speed point) on the left for 20 seconds and then pull down on your left ear in a top to bottom motion when you are heading to sleep.
Light Exposure: Spend time in natural light to help your body adjust to the new time zone. Morning light helps reset your circadian rhythm so keep the sun glasses on and soak it up!
Hydration and Nutrition: Continue to drink plenty of water and eat light, balanced meals.
Rest and Relaxation: If needed, take short naps (no longer than 20-30 minutes) to avoid interfering with nighttime sleep, stretch and do light exercises to relieve stiffness and boost circulation.
Shower and Freshen Up: A shower can help you feel refreshed and more awake. Try to finish on a 30 second cold shower in the morning to promote the immune system and wake you up!
Take It Easy: Plan for a low-key first day to give yourself time to recover. Avoid scheduling important meetings or activities immediately upon arrival.
Sleep Well: Ensure a good sleep environment at your destination with a comfortable bed, blackout curtains, and a quiet room perhaps try a meditation playlist or breath work before bed. I like to stick to my routine of gratitude journal, breath work and visualisation.
General Tips
Jet Lag Remedies: Consider natural remedies like melatonin , magnesium or CBD to help adjust your sleep cycle, but consult with a healthcare provider beforehand.
Travel Insurance: Make sure you have travel insurance in case of delays or health issues!
Visa Precautions: Stay informed about any Visas for your destination ensuring these are granted if required before arriving at the destination.
Passport/ Credit cards: Have a copy of your passport left in your country of origin with a relative/ friend and also carry one on you. Have your cards uploaded into wallet on your smart phone and a copy also left in your country of origin incase for loss/ theft.
By following these tips, you can minimise the discomfort and disorientation that often accompany long-haul flights, allowing you to start your trip on the right foot.
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