VisitorsCoverage logo
Travel Tips and Safety

Jet Lag Tips for International Travelers

Jet Lag Tips for International Travelers

Picture this: You arrive in Italy with a jam-packed itinerary, and yet you can barely make it to the hotel before falling asleep. On your first day of sight seeing you head to the Colosseum. You trudge up the ancient steps in a fog, you can’t focus on anything the tour guide is saying, you’re dizzy and all you can think about is going back to your hotel room and straight to bed. No, you’re not ill, you’re just experiencing jet lag. One of the worst things about traveling internationally by plane is the inevitability of jet lag. Let’s explore what jet lag is, what the symptoms are and, most importantly, what you can do about it before your next trip.       

What is Jet Lag?

Jet lag is a temporary sleep disruption caused by traveling through two or more time zones. It’s a common issue for international travelers. It throws your internal clock out of whack and causes you to feel out of sorts. It’s a condition that can put a damper on the first couple days of your trip. 

How Long Does Jet Lag Last?

It depends on how many time zones you cross in your travels. In general you can expect 1 to 1.5 days of jet lag for every time zone crossed. This means that depending on where you’re traveling to, jet lag can last anywhere from a day to a couple weeks.

The Most Common Jet Lag Symptoms

The most common symptoms of jet lag include: 

  • Daytime fatigue
  • Sleep disruptions
  • Mood changes
  • Stomach issues like diarrhea or constipation
  • Inability to focus

Less common symptoms can include dizziness, nausea, and mild anxiety. If you are concerned about any of these symptoms you should consult a medical professional. For more information on symptoms of jet lag, you can visit the Mayo Clinic.

Tips for Minimizing Jet Lag

Unfortunately, if you’re flying across multiple time zones, jet lag is inevitable. However, there are some things you can do to minimize the effects it has on you.   

  • Hydrate. This is key. Drinking plenty of water during your flight will help counteract the effects of the dry cabin air. This will help lessen the impact of symptoms related to jet lag. 
  • Sleep well the night before. Getting a good night’s sleep before your flight is essential for fighting the effects of jet lag. If you start your flight already sleep-deprived, it will only make your jet lag worse. 
  • Go light on activity the first couple days. Build some jet lag recovery time into your itinerary. If you can help it, don’t plan on strenuous sight seeing or giving that make-or-break business presentation in the first couple days of your trip. You won’t be at your mental or physical best. Instead, plan some casual activities.
  • Exercise. During your flight, get up and move. This doesn’t mean doing burpees in the plane aisle. It simply means stretching your legs regularly and getting your circulation going. Flying internationally can be tough on the body. Exercising your body instead of staying stationary during your flight will help minimize the jet lag. 
  • Limit light exposure. Exposure to light of any kind, whether led light, blue light or natural sunlight, makes it harder to sleep. On the plane, you’ll want to sleep as well as you can. This means reducing the amount of light in your environment. Many experienced international travelers use eye masks for this reason.   
  • Time your sleep to your destination. Reducing the effects of jet lag begins with careful planning a few days before take off. Several days before your flight, you’ll want to slowly adjust your sleep schedule to your destination’s time zone. This will minimize the shock of the time change and therefore ultimately lessen the impact of jet lag symptoms. 

While international travelers face jet lag, they’ll likely be the first ones to tell you that a little jet lag is a small price to pay for amazing adventures and unforgettable experiences the world has to offer. If you’re planning an international trip, make VisitorsCoverage your first stop.   


Related Articles

Acute Onset Vs. Pre-Existing Conditions

Shopping around for insurance for visitors to the U.S. involves a lot of thought and…

Infographics: Tips for Travelers With Pets

Bringing your pets along on your next trip? Traveling by plane or car can be…

Infographics: Money-Saving Travel Tips

Traveling doesn’t have to be expensive. Wherever you are, there are plenty of ways to…

Infographics: Most Common Travel Accidents

Accidents can happen at any time – even while you’re traveling. Avoiding these common accidents…

10 Invaluable Tips for Staying Healthy During Winter Travel to the US

During the winter months, certain regions of the US are affected by severe weather conditions,…

Infographics: Top Tips to Avoid Jet Lag

For most travelers, jet lag is inevitable. Getting accustomed to a new time zone sometimes…

Infographics: Vaccines and Immunizations for Travel

When traveling abroad, certain countries may require or recommend vaccines, medications, or other precautionary measures…

Infographics: Budget Airlines

When it comes to planning a major trip, one of the first components factored into…

Infographics: What to Carry in your Carry-on Luggage

Life can be unpredictable, especially while traveling, so it’s best to prepare for the unexpected…

3 Essential Considerations to Make Ahead of Your Winter Holiday

Guest Blogger: Nick Ball of Optima Villas Good news—despite summer being over, you don’t need…

Travel Gear for Safe Travels in 2021

“Are we there yet?” It’s a question frustratingly familiar to parents of small children setting…

This Valentine’s Day, Give the Gift of Travel

A dozen roses. A box of chocolates. A heart-shaped locket. When it comes to Valentine’s…

National Parks Travel Safety Tips

As we approach the summer months you might be thinking about reacquainting yourself with Mother…

9 Tips for Traveling on a Budget

Traveling can be an amazing experience. Unfortunately, it can also be an expensive one. However,…

Everything You Need to Know About Traveling with Pets

Max. Snowball. Mittens. Spot. Whatever name they go by, our pets mean the world to…

Disclaimer

Plan features listed here are high level, provided for your convenience and information purpose only. Please review the Evidence of Coverage and Plan Contract (Policy) for a detailed description of Coverage Benefits, Limitations and Exclusions. Must read the Policy Brochure and Plan Details for complete and accurate details. Only the Terms and Conditions of Coverage Benefits listed in the policy are binding.