How to Avoid Jet Lag When Traveling to Asia from they United States --Laura Stegeman, Founder, Get Out There Tours+Travel
Traveling from the United States to Asia is an exciting adventure, but long haul travel can wreak havoc on your body clock. Jet lag—characterized by fatigue, insomnia, reduced alertness, headaches, and general discomfort— can take the shine off even the most thrilling journeys. “The reason people experience jet lag is because of our internal clock or circadian rhythm,” Dr. Jenny Yu of Healthline (a Red Ventures company) said. “When there is rapid travel across at least two or more time zones, the circadian system is not able to adjust to the change, resulting in jet lag symptoms.” As we’ve noticed
in our travels and as Yu confirms, eastward travel is worse for jet lag than westward travel because more time is lost while traveling. With some strategic planning and proactive measures, you can minimize jet lag and maximize your energy for exploring Asia.
in our travels and as Yu confirms, eastward travel is worse for jet lag than westward travel because more time is lost while traveling. With some strategic planning and proactive measures, you can minimize jet lag and maximize your energy for exploring Asia.
Here’s how:
1. Plan Ahead
Adjust Your Sleep Schedule Before Departure
A week before your flight, gradually shift your sleep and wake times closer to the time zone of your destination. For example, if you’re traveling to Thailand (14–16 hours ahead of West Coast / U.S. time), start going to bed an hour earlier each night.
1. Plan Ahead
Adjust Your Sleep Schedule Before Departure
A week before your flight, gradually shift your sleep and wake times closer to the time zone of your destination. For example, if you’re traveling to Thailand (14–16 hours ahead of West Coast / U.S. time), start going to bed an hour earlier each night.
Plan Your Arrival Time
Whenever possible, book a flight that arrives in Asia during the late afternoon or evening. This allows you to sync with the local bedtime more easily after you land.
Whenever possible, book a flight that arrives in Asia during the late afternoon or evening. This allows you to sync with the local bedtime more easily after you land.
2. Optimize Your Flight Experience
Stay Hydrated
Dehydration exacerbates jet lag symptoms. Drink plenty of water during the flight and avoid alcohol or caffeine, which can disrupt your sleep patterns.
Get Strategic Sleep
If your flight spans the night in your destination’s time zone, try to sleep on the plane. Use a neck pillow, eye mask with padding, noise-canceling headphones, and a foot hammock to create a comfortable sleeping environment.
If your flight spans the night in your destination’s time zone, try to sleep on the plane. Use a neck pillow, eye mask with padding, noise-canceling headphones, and a foot hammock to create a comfortable sleeping environment.
Move Around
Sitting for long hours can make you feel more sluggish. Stand up, stretch, or take a walk down the aisle every couple of hours to improve circulation and reduce fatigue.
3. Adjust Quickly Upon Arrival
Embrace Local Time
Embrace Local Time
As soon as you land, switch to the local time zone. Resist the temptation to nap, especially if it’s daytime. Instead, stay awake until it’s nighttime at your destination. We suggest staying up until at least 9pm.
Get Sunlight
Natural light is one of the most powerful tools to reset your internal clock. Spend time outdoors during the day to help your body adjust to the new time zone. “Natural light exposure is the best mechanism to influence the internal clock [circadian rhythm], so get plenty of light if possible,” Yu said. “A walk outside helps, and stay on the destination schedule — which means no nap that first day.” And, don’t forget your eco friendly sunscreen.
Natural light is one of the most powerful tools to reset your internal clock. Spend time outdoors during the day to help your body adjust to the new time zone. “Natural light exposure is the best mechanism to influence the internal clock [circadian rhythm], so get plenty of light if possible,” Yu said. “A walk outside helps, and stay on the destination schedule — which means no nap that first day.” And, don’t forget your eco friendly sunscreen.
4. There’s an App for That
Apps like Timeshifter or Jet Lag Rooster can create a personalized plan based on your travel schedule, helping you adjust faster.
5. Pace Yourself
Traveling across the Pacific is a big adjustment for your body. Don’t cram your itinerary with activities on your first day. Allow time to rest, explore at a slower pace, and acclimate to your surroundings.
Final Thoughts
Jet lag doesn’t have to ruin your trip to Asia – even a short one. By preparing in advance, staying mindful during your flight, and adapting quickly upon arrival, you can minimize its impact and focus on enjoying your adventure. Whether you’re exploring the bustling streets of Bangkok, savoring sushi in Tokyo, or marveling at the Great Wall in China, your body will thank you for taking the time to adjust.
Happy travels!