5 Ways to Beat Jet Lag

5 Ways to Beat Jet Lag

As a Paris photographer and blogger, I have taken many international trips. Jet lag is part of traveling to Paris. If you talk to different travelers, they either struggle to go or come to Paris as they cross time zones. In my experience, arriving in Paris seems to be an easier transition, partly because of the adrenaline and returning to my favorite city. Adjusting to a new time zone can be challenging. The goal is quickly getting your circadian rhythm back on track and adjusting to the local time. Below are my top tips for beating jet lag. 

Jet lag symptoms can range from sleepiness to irritability and even gut issues. The lack of sleep can take a toll on your body, so you want to ease the effects of jet lag as quickly as possible. Over the years, I have learned a lot through trial and error. I learned a few tricks from a flight attendant on one of my many trips to Paris. 

If you have tips for jet lag, feel free to comment and share below!

Hydrate to Ease Jet Lag 

Hydration is essential to reducing symptoms of jet lag. I try to start this process a few days before I leave for a trip to get myself into the routine. Drink water as much as possible throughout the day to keep you hydrated. You can pack a refillable water bottle for the flight. The flight crew will come through with water occasionally, but push yourself to drink water while watching movies or reading. Flying dehydrates your body, which is the key to feeling good when you land. 

Avoid Caffeine and Alcohol 

Avoiding caffeine and alcohol is just as hard as not napping, or maybe even harder. Alcohol’s effects can be hard on your body, especially while flying. It dehydrates you, and your sleep quality is not as good. While the airline offers a glass of wine with your inflight meal, skip it. Save that French wine for when you land in Paris. In my experience, the selections will probably be much better at a local café than on your flight. 

Get Moving Before and After a Long Flight 

Being active and elevating your heart rate will increase your energy levels. If I am home in Chicago, I prioritize taking a workout class on the day of a flight. Before leaving Paris, I will wake up early to take one last Seine stroll or long walk before going to the airport. 

Sleep on The Plane to Beat Jet Lag

It may not be easy for everyone, but I do my best to sleep as much as possible on the flights to and from Paris. The airline serves dinner on the outbound flight, which isn’t always the best food. To maximize the hours of sleep you get before arrival, try eating before boarding your flight. You can grab something to eat at the airport at one of the restaurants. A good night’s sleep makes all the difference on long-haul flights. I love a good eye mask to block the bright light and help me sleep on a night flight. One was offered on my first trip to London in college, and I have been hooked ever since. Quince makes an affordable one. Earplugs or noise-canceling headphones are also a great way to ease your body into sleep, and I love listening to the Calm app or a podcast before bed. 

I have found that melatonin supplements can be beneficial for me to get sleep on a flight. These gummy ones are great, and I keep two in my pocket so I don’t have to dig them in my bag after takeoff. This mistake has happened once or twice. Check with your doctor if you hesitate to take a melatonin sleep aid. 

Regulate Your Sleep Schedule Right Away to Beat Jet Lag

Once you reach your new destination, you will want to get into a regular sleep cycle as soon as possible. To reset your internal clock, get natural light exposure once you land on both the inbound and outbound flights. Fresh air will also make a big difference if you feel sleepy. The weather in Paris can be unpredictable, and I have faced rainy and gloomy days more than anything else upon arrival. As much as you want to nap, the last thing you should do is sleep once you get settled in your apartment or hotel room. If the weather is sunny, you are lucky and should spend some time outside in the fresh air. Don’t forget the sunscreen even on cloudy days. 

Continue to drink plenty of water throughout the day and take it easy. I recommend scheduling a light itinerary for the first day in Paris to let your body adjust. 

After a long day of flying, a good first night’s sleep can help you adjust to the new time zone. Fight fatigue as much as possible, and have a good lunch and dinner in the regular time zone of where you are (Paris or Home). Try to make it to your regular bedtime. When I arrive in Paris, I can typically push myself until at least 10 or 11 pm. Shower and change clothes when you arrive, even if you didn’t get a great night’s sleep. This will help you adjust to the new place. The following day, you should be feeling much more adjusted. 

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P.S. If you enjoyed this post, you may enjoy Where to Eat and Drink in Paris