5 Tips on How to Beat Jet Lag

As a Canadian expat living in the UK, I’m always travelling between home and my “new” home. Unfortunately that means I experience jet lag all the time! Through my experience, I’ve learned 5 tricks on how to reduce jet lag and feel back to normal after travelling.

1. Change your clocks as soon as possible

One of the most important things I do while travelling is to change my clocks as soon as possible. This could be while I’m waiting in the airport, while I’m waiting to board the plane or maybe even while I’m waiting for take-off. Whenever it is, it doesn’t really matter as long as it’s done before you fly.

The earlier you can trick your body into thinking it’s the new time, the better. My changing the time, it gets my brain thinking in my new timezone that much quicker.

What should I change?

  • Phone
  • Laptop
  • Watch
  • Whatever has the time!

2. Avoid alcohol on the plane.. it’s not worth it

I remember getting a celebratory glass of wine on my flight to the UK when I first moved here – that was a mistake. I felt so miserable the next day and my jet lag dragged on forever. It just wasn’t worth it

Instead, I try to drink enough actual liquids like water or juice. I also always bring a bottle of water or juice from the airport onto the plane so I always have a drink available.

Top tips to avoid jet lag

3. What about drowsy medication?

Some people prefer to take drowsy allergy medicine before takeoff – that’s totally your decision. I know a lot of people who like to take things like drowsy antihistamines like Benadryl, but that’s your decision. Personally, I don’t like to as I typically travel alone and I don’t like waking up in my destination really disoriented and confused.

Even though I don’t take anything to knock me out on the plane, I definitely still try to sleep. Even a few hours makes a big difference.

4. Start your regular routine right away

Jumping back into my usual routine as quickly as possible is the single-most important way to reduce my jet lag and get back to normal. If I’m flying back to England, my routine looks something like this:

  • Head home right away (whether that’s your new flat or if you’re flying to the UK for the first time, maybe a hostel or airbnb)
  • Shower! I hate feeling gross after flying
  • Try to nap – only for an hour or 2, nothing major but a little top up helps
  • Then I stay awake for the rest of the day, eat lunch and dinner at appropriate times, even if I’m not super hungry – eat SOMETHING at the right time
  • Go to bed at the appropriate time

The faster you can throw yourself into a proper routine, the easier your body switches over.

Day 2 in the UK is also important. I make sure to eat at the right times and hopefully get some exercise or go for a nice walk outside. I definitely avoid major exercise but a walk outside is great. Then I make sure to go to bed at a normal time.

5. Forget your “home time”

I find it really helpful to forget what time it is “back home”. I remember constantly comparing my “new” timezone to my old time back home in Ontario and it can be confusing – just live in British time. It’s all about tricking your brain to focus on the current time (and your current routine) so it starts to feel normal in no time.