Beating jet lag is the biggest challenges that travelers face today. In my time, I’ve traveled back and forth from Central Asia many times and I’ve learned a lot in the process. You can ask many people what they do to beat this malady, or you may have a few of your own. In any event, here are a few suggestions to help you enjoy your time in Central Asia without being grumpy from the effects of the time change.

1. Adjust your internal clock. A few days before your departure, begin adjusting your internal clock to the one in Central Asia. For example, when it’s 12:00 p.m. in New York, it’s 10:00 p.m. in Tashkent (one the same day). Therefore, it is advisable to try to go to bed a little earlier in the evening and wake up an hour or so earlier than usual.

2. Choose an overnight flight. One of the benefits of flying to Central Asia is that all of the flights arrive early in the morning. This means that your day will be starting the same as it is for everyone else!

3. Curtail coffee. Personally, I never drink coffee when I’m traveling and I think this is good advice for anyone. My goal is that when I fall asleep in my new time zone, I want to be sure that I sleep long and soundly. Coffee has a tendency to disrupt sleeping.

4. Stay hydrteda. Experts say that the traveler should drink 8 ounces of water/hour while flying. If you wear contact lenses, clean them before you fly, use eye drops, and you may want to remove them when you take a short nap. It’s always a good idea to carry a bottle of moisturizing lotion, lip balm, and wet wipes to keep you fresh.

5. Avoid alcohol. Alcohol dehydrates the body, which increases the hassle of jet lag.

6. Try to sleep on the plane. Experts recommend that you get some sleep, but personally I’ve limited myself to a couple of catnaps. I’ve always believed that too much sleep will only prolong the ill effects of jet lag.

7. Use sleeping pills wisely. Personally, I’m not a proponent for sleeping pills, but some travelers find them to be helpful. If you decide to use them, be sure to verify the duration of the effects of the pill. You don’t want to arrive in Central Asia still feeling drowsy. Also, if you don’t have experience with them, don’t test them out for the first time during your flight. Some experts have suggested that melatonin is the best non-prescription drug on the market.

8. Get outside. As I stated earlier, most international flights arrive in Central Asia early in the morning. This benefit allows you to start the day the same time as everyone else. At Roxana Tour, we like to start our tour of Tashkent after you’ve settled into your hotel, which means by late morning you’ll be out and about in the city. Another benefit is that you’ll be getting plenty of fresh air and sunshine, and enjoying the stimulating effects of being in a foreign country. This will do wonders helping you adjust to your new time zone.

9. Don’t drift off to bed too early. This is especially true on your first day in-country. Do all you can to fight the urge to sleep until evening at a normal hour. If you must sleep in the day, make sure it’s for only 30 minutes or so. Too much sleep in the daytime will only hurt you in the long run.

Maybe you have a technique or two you like to share with us?

Posted by Greg Stephenson