Insomnia during the day, sleep problems at night, confusion, irritability, concentration issues, and lack of appetite are among the symptoms of jet lag. If you are getting ready for a long trip across one or multiple time zones and want to prevent jet lag, review the following tips. 

Reset Your Internal Clock

Begin changing your sleeping and eating patterns at least four days before your flight so they correspond to the local timezone of your destination. For example, if you are westbound, try going to bed an hour later. If you are headed east, go to bed an hour earlier each night until you depart.

Stay Away From Caffeine

Avoid coffee, soda, and other caffeinated beverages at least 12 hours before your flight. Do the same while on your flight, as caffeine creates sleep problems by causing you to wake up more. Refrain from eating foods with caffeine as well, such as chocolate.

Maintain a Healthy Diet & Exercise Regimen

Take care of your overall health in the days before your flight. Eat a healthy, well-balanced diet full of whole foods such as vegetables, fruit, and whole grains. Drink plenty of water and stick with your exercise regimen. The healthier you are, the easier it will be for your body to bounce back from jet lag.

Sleep On The Plane

Try to sleep on the plane if possible, particularly if traveling west to east or overseas. Bring your pillow with you and other items that help you sleep, such as headphones and calming music. Consider upgrading your flight to first class, as you will enjoy more comfortable seating and leg room. Some first-class flights even include seats that fold all the way down into beds.

Limit Alcohol Consumption

Opt for water instead of alcohol on your flight to sidestep dehydration. The more dehydrated you are, the more you will feel the symptoms of jet lag. Purchase a large water bottle in the airport before you board and ask for water continuously throughout your flight.

Schedule a session with Glacier Headache & Sleep Medicine if you are experiencing sleep problems prior to your flight. The Kalispell, MT, facility specializes in sleeping disorders, including insomnia, sleep apnea, and narcolepsy. Call them at (406) 752-1729 or visit the website today to make an appointment.