You’ve Arrived
Arriving in a foreign country can be overwhelming even for seasoned travelers. You’ve spent hours on planes and in airports, navigating crowds, deciphering unfamiliar signage, and figuring out ground transportation without getting ripped off. It’s exhausting.
Suddenly, you’re in a new time zone and this can be difficult to adjust to. With limited time in one place, overcoming jet lag quickly will help you have a better experience at your destination.
Here are the strategies I use to overcome jet lag when traveling overseas:
Power Through Arrival Day
After settling in at your home base, avoid the temptation to take a nap. This is almost never quick and can make it much harder to adjust to your new time zone. Do everything you can to power through the day, exploring on foot, soaking in the sunshine, and getting acquainted with your new surroundings. Remember to drink water and limit caffeine and alcohol consumption.
Stay Flexible
Try not to book any activities on travel days (or the mornings after) as you never know what your internal vibe will be – exhausted and struggling to stand, or high on adrenaline and eager to take on the town. Either way, not having something booked helps you stay flexible and able to deal with the inevitable semi-truck that will hit you upside the face at some point, most likely after a substantial meal and a couple of drinks.
Prepare for “The Big Sleep”
Try to stay awake until at least sundown. Then, you can call it a night and finally get to what I refer to as “the big sleep”. This is crucial. First, take a shower to wash the day off and help you relax. Then, do everything you can to ensure a solid night’s sleep on this critical first night – earplugs, white/brown noise, blackout curtains (or eyemask) – these are your friends.
In big cities, street and construction noise will start early in the morning. If you’re in an old building with poor insulation, the jackhammers down the street will sound like they’re coming from just outside your door. Prepare accordingly.
Overcome Sleep Challenges
Despite your best efforts, sleep challenges can occur. If you find yourself wide awake at 3 a.m. or the travel adrenaline is still pumping and you’re unable to relax at bedtime, there are ways to overcome this.
Resist the temptation to mindlessly scroll or browse your phone. Instead, find a sleep relaxation, meditation, or story track on your streaming music service (eg. Spotify, Apple Music, Audible, etc.). Lie down, close your eyes, and give it a chance.
If you’re still wide awake after an hour of good-faith relaxation effort, get up and walk around your room or hotel. A small change of scenery can help get your brain ready to try again.
If you’re still having trouble getting to sleep, melatonin or sleep medications (if you have them) may be helpful. The key is falling asleep and staying asleep.
Wake Up Naturally
If possible, avoid setting an alarm and wake up naturally. Your body knows how much sleep you need. Waking up refreshed will allow your internal clock to adjust much easier to the new time zone that you’ve been dropped into. Then, get out and explore.
Save Organized Activities for the Afternoon
Save booked activities for the first full day’s afternoon or evening, nothing in the morning. You could get coffee and a light breakfast, then head to your first point of exploration at your own pace. Then, the adventure can begin and you’ll be ready for it.
My Favorite Earplugs
Most earplugs are too large and uncomfortable for me to use regularly. I found these Mack’s Dreamgirl Soft Foam Earplugs made specifically for small or sensitive ears. I’ve used them for several years and they have truly helped improve my sleep when street noise, snoring, or noisy neighbors are a factor.