Business Travel and Sleep: How to Avoid Fatigue and Jet Lag

A lot of us have to do a lot of traveling in terms of our work. That means sleeping in different hotels at least a couple of nights a week, crossing over several time zones, and experiencing jet lag. Even if it is a vacation to a distant, exotic location, or perhaps to a place that every Christian needs to visit, jet lag can reflect poorly on our experience. That is exactly what brought us here today. No matter whether the reasons are religious, work-related, or pleasure-related, we have some effective tips that are going to prevent jet lag from happening.

Travel and religion

For many Christians, traveling allows them to connect with God, especially when those travels are to places where Jesus has once walked himself. And so, it is a goal of many to visit Jerusalem at least once in their lifetime. Visiting the Church of Nativity in Bethlehem, Jerusalem, and the actual manger where Jesus was once born is a way to feel closer to God and feel his presence.

But there are many other locations around the world as well. Vatican City, Notre-Dame de Paris, San Silvestro in Capite, and many more are scattered around the world. Visiting all these places involves a lot of traveling. Sometimes, this is more than our bodies can handle. Even when it is done for a good reason, traveling across multiple time zones can lead its a temporary mark on our bodies.

Understanding jet lag

If you are planning a vacation to a distant location, then you should know that you will probably experience jet lag. Jet lag, also known as flight fatigue, is a common disorder that causes fatigue, insomnia, and other symptoms as a result of air travel across different time zones. This issue disrupts the body’s natural circadian rhythms, thus leading to the characteristic symptoms.

Apart from fatigue and insomnia, jet lag can also cause several other symptoms as well. Anxiety, constipation, diarrhea, confusion, nausea, dizziness, daytime sleepiness, and even memory loss are all possible symptoms of jet lag.

Generally, one does not require medical assistance to treat jet lag. Recovering from jet lag can take up to a few days until the body has adjusted to the time zone at the new location. This is a temporary issue that most people recover from in the first three to five days.

How to avoid fatigue and jet lag?

Maybe you cannot do much in terms of treating jet lag as you are left waiting for your body to recover and adjust on its own, but you can sure make the effort to avoid jet lag. In the following, we will share some easy and effective methods from SleepStandards that all travelers need to know. With their help, one is able to significantly reduce the risk of jet lag.

  1. Get a good night’s sleep before the flight

A lot of people find it hard to get enough sleep before their flight. Maybe it is the anxiety or just pure excitement that is making fall asleep harder than usual. Getting 7 to 9 hours of sleep with a quality mattress will prepare you better for the upcoming jet lag. One great tip is to invest in a high-quality mattress such as the Loom and Leaf mattress which has deserved the number one spot on the buying guide according to Sleep Standards. Having a nice, comfortable mattress will draw you to your bed more.

  1. Sleep on the plane

If you happen to travel eastward, a good tip is to try and get some sleep on the plane. This is especially recommended if you are expected to arrive on a new day. Make sure to bring noise-canceling headphones and a blindfold to help block out any unwanted noise and light. This will help you fall asleep better and faster.

  1. Avoid alcohol and caffeine

Who does not want to enjoy a glass of wine or a hot cup of coffee on the plane? While this may be a method to get you relaxed while enjoying your flight, it is not recommended while being on long flights. Alcohol and caffeine are both stimulants and as such prevent sleep. Instead, try to hydrate your body by drinking enough water before, during, and after your flight.

  1. Plan the arrival time accordingly

Whenever possible, try to pick a flight that allows you to arrive early in the evening. That way, it will be easier for you to wait until it is time for bed and get enough sleep. If that is the case, we would recommend skipping the nap on the plane.

  1. Take a quick nap when needed

Once you arrive, remind yourself that it is okay to take a quick nap when needed. If bedtime is too far away and you feel drained, then a quick nap is here to help you. Beware though – the nap is not supposed to be longer than 20 to 30 minutes. Any longer than that can prevent falling asleep at night.

  1. Give the jet lag apps a try

Take advantage of the advanced technology and use it for good. Instead of scrolling through social media apps, use your smartphone to help you avoid jet lag. Many jet lag apps design a sleep schedule for before and after your trip, as well as share useful tips that you can use to better adjust to the new time zone.

Also Read: How Technology Impacts Sleep Quality and What To Do About It

  1. Soak in the sun

As soon as you arrive and get settled in, the next step would be to soak a bit of sun. Allow the sun to warm up your soul and wake your body. Sunlight can help reset your natural body clock and with that reduce the present symptoms due to jet lag.


If you have had a negative experience with jet lag before, you are not alone. Thousands of people experience jet lag by crossing different time zones while flying. Knowing that, it is understandable why would one want to avoid it. We sincerely hope that you will be able to achieve that with the simple and easy tips that we had to share today.

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I am Lara Slowik, I have done my bachelor’s in English literature, and further on I did my master’s in Medicine. My most preferred genre of writing is health and biotech, Entertainment. I have been writing from the past 6 years about articles, web content, and blogs. In my career and education, I like to play along with work. I have also been a teacher in the past for 2 years. I use to teach business and technical writing in a very famous university. However, most recently! i am working as an instructor, designer, and training writer. I enjoy socializing a lot. I am a very big extrovert when it comes to nature. A part from all this I enjoy exploring the world and traveling makes me happy.


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