Jet Lag 7.19.24 – Odyssey Travel Health

Fighting Back Against Jet Lag

7 TIPS TO AVOID JET LAG ON YOUR NEXT TRIP

Updated December 2023

Many people that travel across multiple time zones struggle with jet lag. It can cause daytime sleepiness, moodiness, upset stomach and more. I.E, all the things you don’t want on a big trip, whether it’s for work or fun. Here are some tips to avoid and manage it in your travels.

1. ADJUST YOUR SLEEP SCHEDULE BEFORE LEAVING

It helps to slightly shift your schedule by an hour or two before your trip. Then when you arrive in a new time zone, your body and circadian rhythm do not have to catch up so much. Try going to bed and waking up 1 hour earlier for a few days prior to eastward travel or going to bed and waking up 1 hour later if heading west.

2. STAY HYDRATED

Staying hydrated helps in so many ways when you are traveling, including with jet lag.

This means making sure you are drinking water when you can. Consider bringing a refillable bottle with you. You may even want to pack some hydration powder to give you a little extra help. Avoiding alcohol and caffeine also helps you stay hydrated.

3. STICK TO THE SCHEDULE AT YOUR DESTINATION

Upon arrival, try to adjust eating and sleeping times to the local time. If possible, get sun exposure during the day. This means more morning light if traveling east and more evening light if traveling west.

4. USE CAFFEINE WISELY

Caffeine can be helpful for managing daytime sleepiness. However, be mindful of how late in the day you are consuming caffeine because it can disrupt sleep which then makes daytime sleepiness worse the next day.

5. APPS

There are a variety of different apps out there that will suggest how to adjust your sleep and meal times based on your itinerary (Entrain, Timeshifter, etc.) None of these are proven better than the simple tips above but it does not hurt to try if you like.

6. MELATONIN

Our bodies naturally produce melatonin as a signal to the body that it is time to go to sleep. Using melatonin for a few nights at bedtime upon arrival can be very helpful for adjusting your sleep schedule.

6. OTHER MEDICATION OPTIONS

There is a range of products on the market from homeopathic (Jet Lag Rx, No-Jet-Lag, etc) to OTC (benadryl) and prescription (Ambien). Homeopathic products are not reliable but they also are not likely to be harmful. Other things like Benadryl, Unisom or Ambien are stronger but much more likely to worsen things like cognition and daytime sleepiness. These should be reserved for cases when other measures are not working.

There are a lot of things to consider when trying to adjust your sleep schedule. Usually a few simple measures to gently adjust your body’s circadian rhythm can go a long way.

Still have questions about your upcoming trip? Book a consultation with us now!

Reference: Clinical Resource, Practical Tips for Avoiding Jet Lag.

Pharmacist’s Letter/Prescriber’s Letter. July 2021. [370704]

At Odyssey, we believe in making it as convenient as possible for you to get the care you need for travel. You already have enough on your plate to prepare for your trip. This part should be easy! We have been doing this for over 8 years. We know what you need and will answer your questions. We also are 5-Star rated on Google and provide excellent customer service to all international travelers in Washington State.

Are you ready check this part of your trip off your list? Then book an appointment with us now!

    
 
 
        
   Marisa Gronholz 
 August 6, 2023
 
 
  We needed some last minute meds for international travel and this was so easy and the whole process was so thorough and professional and a great experience all around. I highly recommend!
  
 
       
   haji mirkab 
 July 14, 2023
 
 
  Lisa was a very excellent to communicate with her and I will see her back again.
  
 
       
   Robert Bruggner 
 July 1, 2023
 
 
  I had a wonderful experience with Odyssey Travel Health. Lisa provided thoughtful health recommendations for my upcoming trip and was convenient to chat with via a Telehealth visit. Much appreciated and highly recommended!
  
 
       
   Ruchira Choudhari 
 June 15, 2023
 
 
  My husband and I received a limited travel consultation, and we were both very pleased with the service. Lisa was extremely helpful in assisting us with finding a suitable pharmacy for the yellow fever vaccine, prescribing antimalarials and altitude sickness medicines. We appreciated her dedication to ensuring that we were well-informed about the necessary medications for our trip. Additionally, she was prompt in responding to our messages, which we found very reassuring.
  
 
       
   Kaeli Creighton 
 May 26, 2023
 
 
  Lisa at Odyssey Health was so easy to work with. She was able to get my fiancé and I in the same day I called to ensure we were prepared for our upcoming trip. She was personable and thorough.
  
 
       
   M M 
 March 28, 2023
 
 
  Odyssey Travel Health was really easy to use and had excellent customer service. The online forms were very easy to fill out and Lisa was very knowledgeable. Even though I'm not local, she was able to send my prescriptions to a pharmacy near me. Since they're a small business, their customer service is excellent. I highly recommend Odyssey Travel Health!