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15 Tips on How to Beat Jet Lag

Josh okungbaiye

15 Tips on How to Beat Jet Lag

Jet lag affects nearly all travellers that cross time zones. Long flights are the same for most of us: they start off with enthusiasm and energy but end with aches, pains and intense tiredness. We're stuck in a sitting position for an extended period of time, we're dehydrated, and our feet are swollen from water retention in the legs. For many of us, it takes a day to fully recover from this. Feeling this way is the last thing you want when you arrive at your destination, whether it's for a vacation or you're at the start of an important business trip. Wouldn't you rather arrive fresh-faced and full of energy?

Here are twenty tips that will help you conquer jet lag once and for all.

1. Be active before your flight

As we all know, the time between getting through security and actually boarding the plane can be quite a long process. During this period of time, you should take the opportunity to ensure you maintain a level of physical activity right before your body remains in the same position for a long period of time. Rather than sitting around waiting to board, enjoy the open space that the airport terminal provides you. Take a long walk, stretch your legs and if you're up for it, find some stairs and walk or run up them a few times in order to get your blood flowing.

2. Consider staying awake during the flight

Staying awake and wearing your body out, can help you fight off the jet lag and keep you in your circadian rhythm. Although many people encourage travelling caffeine free in order to avoid jet lag. Frequent travellers advise having some coffee during the flight in order to remain productive; this can include getting some work done on your laptop or reading a book.

3. Fly east early, fly west late

If you're flying east, getting an early start will give you the entire day and plenty of daylight when you arrive. On the other hand, leave later in the day when you're heading west. There's no need to lose a night's sleep by leaving early in the morning and you'll be gaining time as you go west.

4. Get a good night’s sleep before you fly

A big mistake travellers often make is sleeping for just a few hours before a long flight – whether it’s due to pre-holiday excitement or a deliberate attempt to tire yourself in order to sleep throughout the duration of the flight. This will only make it worse. In addition, last minute changes to your routine will only make it harder to adjust to new time zones, while getting a good night’s sleep before your flight will leave your body better equipped to cope with jet lag.

5. Walk up and down the airplane aisle

Once you're on board, your options for moving about become much more restricted but there's no reason to think that you can't stretch out and stay loose in-flight. Get up and walk the aisle. This is especially practical on longer flights, which tend to be serviced by larger aircraft. This will make it less awkward to get up several times during the flight.

6. Avoid alcohol and sleep aids

They both will only increase the disruption to your circadian rhythm and can have additional negative effects. You also don't need sleeping pills. In addition, a glass of wine isn't going to help either. These artificial stimulants will affect your ability to sleep and increase jet lag recovery time. Your body functions best when it’s hydrated, so drinking lots of water is a great way to offset the effects of jet lag.

7. Workout immediately after your flight

Once you arrive at your destination, one of the most important things for you to do is loosen up your tight muscles and joints with some stretching. It doesn't need to take long, just something easy to get your blood flowing.

8. Stay hydrated

Dehydration will negatively affect your body by making you feel tired. You're more likely to be dehydrated while traveling, so be sure to drink plenty of water before, during, and after your flight.

9. Adjust your watch time

When you arrive at your new destination quickly adopt the new local time on all your devices. By doing this, it psychologically forces you to adapt to the new timezone. This also works wonders for adjusting your body clock. This only makes sense for longer trips across multiple time zones but has been found to be effective for trips lasting a week or more.

10. Give yourself time to adjust

Don't dive right into planned activities upon arriving at your destination - whether that's business meetings or sightseeing. Give yourself an adjustment period. Get a workout in at the hotel gym. Prioritise sleep and rest. If you can, schedule your least demanding plans early in the trip and the most demanding ones towards the end.

11. Take a nap

According to the National Sleep Foundation, a study by NASA on sleepy military pilots and astronauts found that a 40- minute nap improved performance by 34% and alertness by 100%. If you arrive at your destination wiped out and have a big meeting or event planned, take a nap lasting no longer than 45 minutes (anything longer could leave you feeling groggy and even more tired).

12. Adjust your food-related clock

What you eat - and when you eat - can have a big impact on jet lag. Eating meals that are lighter and consist of mainly protein can be beneficial for keeping your energy levels up after you arrive at your destination.Eating patterns affect our body's functionality, just as much or even more than light. Try to avoid heavy meals on the plane, and then eat as soon as you land. This should help your body to adjust to the new timezone.

13. Book a flight that arrives during the day

Catching sunlight after you arrive after a long flight can be very effective in helping to reset your body's clock. The best thing you can do after arriving, besides getting exercise, is to go outdoors and get some natural sunlight. Best case scenario: an outdoor workout complete with sunlight and exercise is even better and more effective in fighting off jet lag.

14. Change your sleep pattern before you leave

NASA prepares astronauts for missions by shifting their sleep patterns in the days before launching. According to some scientists who participated in research on the effectiveness, "you can actually shift somebody to anywhere in the world in about two or three days" simply by altering normal sleep patterns. Starting a few days before your trip, gradually adjust your sleeping habits to the time zone of your destination.

15. Pack the right things in your carry-on

Having things in your bag that will keep you feeling fresh can go a long way in fighting off jet lag. These include deodorant, a toothbrush, toothpaste, mouth wash, ibuprofen, tissues, band aids, and an extra set of clothes. These will help you arrive fresh at your destination and could be helpful if an emergency comes up.

Use these tips to ease the discomfort of crossing multiple time zones and get the most out of every travel adventure you take.

Nicole Fernandez Medina

The Ultimate Packing Guide

Josh okungbaiye


Planning on packing your whole house into your suitcase or High Spirit Bag? Well think again. Travelling light is the best way to travel and to help you do so, here is the ultimate packing guide, so you can bring back as many souvenirs as possible! Thank me later.



Step 1: Type of Luggage


Although there are a variety of luggage options, I recommend either taking a travel backpack due to the hands-free mobility and versatility or a 4 wheeled suitcase as you have the option of rolling it behind or by your side.


Step 2: Carry On


These are the essentials you want to keep close to you so you can easily access them while travelling.





Travel pillow


Lip balm

Ear plugs





Electronic chargers

Copy of passport

Mini first aid kit



Step 3: Main Luggage


Here is where you pack everything else you will use during your time away.


Clothes (underwear, socks, trousers, tops, swimwear, coat, hat)

Toiletries  (toothbrush, toothpaste, deodorant, shampoo/conditioner, brush, face cleanser/lotion, sunscreen, moisturiser, makeup/makeup remover, shaving supplies)

Extras (deck of cards, money belt, map, change of shoes)


Nicole Fernandez Medina



10 Places to Visit on a Budget

Josh okungbaiye

Let’s face it, we all want to travel the world as often as possible; so what’s stopping you? Oh yes, that one very important factor, money. Worry no more, here are the top 10 places to visit when travelling on a budget.



1) Naples, Italy


As one of the the oldest cities in Europe, this Italian city is one of the most unique spots, filled with intriguing cultural sights and monuments. Not only are you able to enjoy the luxurious seaside, castles and Baroque architecture, it is well known for the official birthplace of the one nd only, PIZZA; which did I mention, you can enjoy for as little as €4. Just incase you needed a little more convincing, you are also able to have an amazing view of the famous Mount Vesuvius, just by sitting by the bay.


2) Albufeira, Portugal


Albufeira’s warm climate, fabulous beaches and inexpensive hotels makes it a must see when travelling on a budget. There are over 100 different restaurants, bars and nightclubs, and even a charming Old Town with traditional Portuguese streets and plazas within the city center. Additionally, the prices for both food and wine are extremely reasonable even during the busiest times in Summer.


3) Dubrovnik, Croatia


Dubrovnik, with its old-world charm, is one of Croatia’s most beautiful city’s to visit. The streets are paved with limestone, giving it a cool, very much needed feel during the hot summer days. One of the best things bout visiting Dubrovnik, is it’s closeness to Montenegro as well as other Croatian islands, meaning you can go island hopping as well as do day trips to another country. It’s a win-win.


4) Prague, Czech Republic


Although it is currently one of the main touristic attractions visited by families, bachelor parties as well as backpackers, this city never fails to remain as one of the most affordable places to visit. For just a few Czech Crowns you can enjoy a traditional, Czech meal, washed down with homemade, local beer as well as visit all the famous monuments. The city itself is  one of the most beautiful in Europe, crammed with history, perfect for leisurely explorations by foot.



5) Karpathos, Greece


The magical Greek Island of Karpathos offers much of the same aesthetics as touristic islands such as Santorini and Mykonos, with the advantage of lower prices and less crowded spaces. Not only are you able to enjoy the sun, sand and food, this island features historic ruins which can be found at the Archaeological Museum as well as hillsides covered in vibrant wild flowers with small villages like to explore. It’s definitely a step into the traditional, authentic Greek culture with plenty of budget hotels under 100€.


6) Mostar, Bosnia


This East-meets-West city in the heart of Europe, embodies a truly authentic experience like no other. If you are looking to get away from all things touristy and eat some organic, homemade foods, you’ve come to the right place. This stunning old town is made of winding streets paved with cobblestones and is known for its medieval arched bridge (Star Most) that towers gracefully across the crystal, cool waters of the Neretva River.


7) Sri Lanka


This small island is one of the best places to visit when looking for unique experiences while going easy on the money spending. Although some imagine it as a major beach spot, while this is true, there is more to this island than one can imagine. Some other features include, water sports, historic monuments, unique foods as well as, breathtaking hikes. While you are there, don’t miss a chance to visit Ella, a small mountain town with a laid-back hippy vibe, accessible via a scenic train ride that will cost you less than 8€ and brings you past stunning tea plantations. You will most definitely find your inner zen while on this island.


8) Fez, Morocco


As the second largest city in Morocco, Fez’s enchanting, lively markets filled with fascinating leathers, cafes serving Moroccan mint tea and local pastries is a must see. Here you are able to stay at Moroccan homes built around a central courtyard or garden, which feature cozy rooms and rooftop terraces where you can fully relax after a tiring day of walking through a labyrinth of alleyways. Prices for a double room can be as low as 550 dirhams (60€), while a typical tangine dinner is around 50 dirhams (6€).


9) Piran, Slovenia


Slovenia is a magical country in the heart of Europe bordering the alps as well as the Mediterranean Coast. If you are looking to experience a little bit of everything such as mountains, beaches, lakes, caves as well as castles, Piran, also known as little Venice, is the place to go. Here you can experience fresh seafood for under 10€ after a day of sightseeing by foot. Climb up to the city walls and to the top of the bell tower for spectacular views, or rent a bike and cycle through the countryside. Whatever you choose to do, you will not regret visiting this enchanting place!


10) Hurghada, Egypt


When people think of beach getaways, the majority of the time, they never consider Egypt. Tourism in Egypt is currently down, due to the unstable government, shaky economy and terrorism. Despite this, you shouldn't fear visiting Egypt. It’s remarkably cheap considering it has one of the most remarkable coral reefs and deserts in the world. A desert tour can cost you about 30€ while a  five-star luxury hotel can come to 50€ a night.



Nicole Fernandez Medina