My tips to help you beat the jet lag blues

I’m often asked how I manage jet lag – a challenge for frequent flyers. Over the years, I have developed a list of tips that work well for me.

My most important travel tip is to “Play Dead” (tip no. 6), but I think if you travel regularly for business, you’ll find value in my complete list:

1. I use a travel watch to set multiple time zones. I set up my destination time zone the morning of my flight to help me mentally adjust. IF I’m transiting on the journey, I put the time zone of the transit time zone as a start.
2. Try to ease into the destination time zone (eating and sleeping). For example, when I go to the US, I transit via Frankfurt. My flight is midnight. I skip dinner that evening and have a light meal on the plane or before boarding. Stay up a few hours answering emails, watching movies (or both!).
3. When I’m ready to sleep, I have two weapons (not the best words to use on a plane). Eye shades and a noise cancelling headset. I often listen to soft music that further blocks out distracting noises. A DO NOT DISTURB sign is also a must. Don’t worry about waking up for a meal. Sleep is more important!
4. When you arrive at your destination – go with that time zone. Stop thinking of your home time zone and live in the present. If it is daytime, get some sunshine. Take a walk. If it’s evening, have dinner.
5. Sleep when it is night time at your location. You may have to push yourself here. Don’t sleep at four in the afternoon!
6. This is the most important part – when you sleep that evening, wear an eye shade (use the one from your plane trip). Set your alarm for the morning. Yes, you will surely wake up in the middle of the night. Here is what is most important – PLAY DEAD! Don’t try to move and you must NOT reach for your phone. Just keep your eye shade on and play dead. You will fall asleep again and wake up to an alarm. Again – no phones or any screen!

Let me know if my tips help you beat the jet lag blues. They work for me every time!