Tips to combat jet lag when traveling long distances

Traveling to other countries on business involves adapting to new cultures while preparing for business meetings. The dreaded ‘jet lag’ can condition this purpose, due to unwanted symptoms, such as fatigue, sleep disturbances, digestive problems, confusion, forgetfulness or irritability, among others. BizAway points out some recommendations to mitigate its effects.

As these business trips, in general terms, do not usually last for many days, it is of utmost importance to adopt a series of tips to combat jet lag and manage to continue with the daily routine despite being hours away from the country of origin. Although there is no magic formula for overcoming jet lag, these tips can mitigate its effects:

Prepare ahead of time.
Professionals can improve their performance during travel by adjusting their sleep schedules before departure. If the destination involves a significant time change, it is ideal to try to advance or delay your bedtime gradually in the days leading up to the trip. This will help synchronize your biological clock with the new time zone, minimizing the impact of jet lag.

Adjust meal times to those of the destination.
To facilitate adaptation to the new time zone and maintain energy throughout the day, it is advisable to adjust schedules to the customs of the destination country. For example, if it is the United States, it is recommended to have lunch at 12:00 noon instead of waiting until 3:00 p.m., as is common in Spain. This not only helps your digestive system to adapt earlier, but also aligns your energy levels with the local rhythm, improving your concentration and performance in meetings and work commitments.

Establish a light exercise routine.
Performing small exercises, such as walking or stretching when you arrive at your destination, improves circulation and combats jet lag. Outdoor exercise also helps synchronize your biological clock, keeping you alert and focused during business travel. In addition, these types of trips tend to be quite intense in terms of commitments and activities, so getting the body used to being active benefits that adaptation at the destination.

Light meals before bedtime.
Eating a large meal before bedtime can make it difficult to sleep and aggravate jet lag symptoms. Choose light dinners and avoid fatty or spicy foods that may interfere with digestion. Since social lunches and dinners are part of the daily schedule during these business trips, it is important to balance the menu you choose to avoid heavy meals. This approach will make it easier to get to sleep and allow for a more restful rest, so you can be more refreshed to face the next day's work commitments.

Advice from business travel experts.
If this is your first business trip to a different time zone, consider seeking advice from travel management experts. Having a well-defined plan and receiving personalized recommendations can make all the difference in the overall outcome of the trip.

If it's your first business trip to a different time zone, consider seeking expert travel management advice.