How to Beat Jet Lag: Expert Tips and Strategies

The excitement of exploring new destinations is unparalleled, but the aftermath of long-haul flights can often leave us feeling exhausted and disoriented. If you’ve ever found yourself wondering how to beat jet lag, you’re in the right place. The team at Edinburgh Travel Clinic has your back, and we’re here to share some tried-and-true tips and strategies to help you conquer the inevitable jet lag blues.

Understanding Jet Lag

Jet lag is a temporary sleep disorder that occurs when an individual’s internal body clock (circadian rhythms) is out of sync with the time zone of their current location. This condition is commonly experienced by travellers who rapidly cross multiple time zones, disrupting their usual sleep-wake cycle.

The body’s internal clock regulates various physiological and behavioural processes, including sleep patterns, hormone production, and body temperature. When you travel across time zones, especially through long-haul flights, your body needs time to adjust to the new local time, leading to the symptoms associated with jet lag.

Common symptoms of jet lag include:

Fatigue: Feeling unusually tired and lacking energy.
Insomnia or Sleep Disturbances: Difficulty falling asleep or staying asleep during the night.
Difficulty Concentrating: Impaired cognitive function and difficulty focusing.
Irritability: Increased irritability, mood swings, or a general sense of discomfort.
Digestive Issues: Problems such as indigestion, constipation, or diarrhoea.

The severity and duration of jet lag symptoms can vary from person to person, and factors like age, overall health, and the direction of travel can influence how quickly the body adjusts to the new time zone.

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Combating Jet Lag

Adjust Your Sleep Schedule: One of the key strategies to combat jet lag is gradually adjusting your sleep schedule before you embark on your journey. If you’re travelling east, try going to bed and waking up an hour earlier each day leading up to your departure. Conversely, if you’re heading west, delay your sleep and wake times by an hour each day. This gradual shift helps your body adapt to the new time zone, minimising the shock to your internal clock.

Stay Hydrated: Dehydration can exacerbate the symptoms of jet lag, so it’s crucial to stay well-hydrated before, during, and after your flight. Avoid excessive caffeine and alcohol consumption, as these can contribute to dehydration. Opt for water instead and make it a point to drink plenty of fluids throughout your journey. Hydration not only combats jet lag but also helps with overall well-being during travel.

Natural Remedies: At the Edinburgh Travel Clinic, we understand the importance of holistic approaches to health. Consider incorporating natural remedies into your jet lag battle plan. Melatonin supplements, for example, can help regulate your sleep-wake cycle and ease the transition to a new time zone. Herbal teas like chamomile or valerian root may also promote relaxation and better sleep.

Jet Lag Medication: For those seeking a more immediate solution, our travel clinic offers jet lag medication that can help reset your internal clock and alleviate symptoms. Consult with our knowledgeable staff to find the right medication for your specific needs. Our goal is to ensure you have a seamless travel experience, free from the disruptive effects of jet lag.

Get Jet Lag Medication in Edinburgh

Embarking on a journey should be a joyous experience, and jet lag shouldn’t stand in the way of your adventure. The team at Edinburgh Travel Clinic is dedicated to providing you with the tools and solutions you need to beat jet lag and make the most of your travels. By adjusting your sleep schedule, staying hydrated, exploring natural remedies, and considering jet lag medication, you’ll be well-equipped to conquer time zones and savour every moment of your globetrotting escapades. Safe travels!


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This blog was written on behalf of Edinburgh Travel Clinic by Pharmacy Mentor.