The allure of Round-The-World (RTW) trips is undeniable—an incredible opportunity for adventure, discovery, and personal growth. However, amongst the myriad joys, one challenge travellers often face is jet lag. It can result in fatigue, disorientation, and inability to sleep, which can affect the enjoyment of your trip. That said, it’s not an insurmountable hurdle. Here’s a thorough look at ways you can manage jet lag on your next RTW trip.
First, understand Jet Lag.
Jet lag is a temporary sleep disorder travelers commonly experience, particularly when crossing multiple time zones in a short period. Long-distance travel disrupts your body’s internal clock (also known as circadian rhythms), which signals your body when to remain awake and at what point to sleep.
- Advance Adjustment
One preemptive method to reduce jet lag is gradually shifting your internal body clock to match the time zone of your next destination. You can do so a few days before your flight; adjust your sleeping and eating schedule to match the new time zone. This approach will give your body time to gradually adapt to the new routine instead of a sudden shock.
- Rest Well Prior to Your Trip
Before your departure, ensure that you’ve had ample rest. Being well-rested before your trip can help your body better cope with the changes ahead.
- Stay Hydrated and Eat Healthy
The low humidity levels in aeroplanes can cause dehydration. Drink plenty of water before, during, and after your flight to prevent dehydration.
Eating light and healthy meals will also help your body adjust better. Therefore, it is best to be conscious of what you reach for throughout your trip- as much as you may not be travelling like the other half where you are in first or business class or enjoying access to world-class lounges.
- Avoid Alcohol and Caffeine on the Flight
While it might be tempting to have a glass of wine or a cup of coffee to help you sleep or stay awake, these can exacerbate the effects of jet lag. Alcohol and caffeine can interfere with your natural sleep cycle and dehydrate your body. (1)
- Get Up and Move
During the flight, make sure to intermittently stand and walk around to promote blood circulation and prevent muscle cramps. Simple exercises like rotations of your ankles and stretching your legs will help you stay comfortable.
- Adjust to Local Time Upon Arrival
Once you arrive at your destination, try to adjust to the local schedule as soon as possible. If you land during the daytime, resist the urge to nap, stay outside, be active, and get exposed to natural sunlight, which helps reset your internal body clock.
- Consider Adding A Stopover
Your round-the-world trip may already seem packed with exciting destinations and places to see. However, adding on a stopover may not hurt. On the contrary, stopovers on round-the-world trips offer a valuable chance to rest and manage (or prevent) the effects of jet lag. Furthermore, they can be a great bonus holiday tacked onto the rest of your journey. (2)
- Dress Well
What you wear significantly affects your comfort levels- and your ability to rest and get some sleep while on board. So, take this as an opportunity to flaunt your best lounge or exercise duds without the exercise.
Round-the-world trips are exciting endeavors filled with countless new experiences and enriching encounters. By understanding and managing the potential hurdle of jet lag, you are even better equipped to make the most out of this experience, letting no time zone stand in your way.
Remember these tips as you prepare for your RTW trip. Here’s to jet lag-free journeys!
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