Introduction
If you have been crossing multiple time zones in your quest for location independence, then you are bound to come across the dreaded jet lag. Traveling constantly can take a toll on your biological clock, manifesting as insomnia, irritability, or simply the inability to concentrate on the tasks at hand. Jet lag can happen to the best of us. It is natural to experience some degree of discomfort when your body is adjusting to the external environment. For digital nomads, it is especially a struggle because no matter how tired you might feel, you will have meetings and emails to catch up on. Moreover, all the exploration you had planned in your free time requires energy. So here are some of our tips to help you hijack your circadian rhythm and beat jet lag like a pro.
Understanding Jet Lag
Believe it or not, your body has its own schedule that is determined by your external environment. You may have noticed that you automatically feel sleepy and ready to wind down in the evening. When you are crossing time zones, this internal clock, also known as the circadian rhythm, can be disrupted, which leads to a physiological condition called “Jet Lag”.
This disruption caused by switching time zones can lead to symptoms such as insomnia, fatigue, irritability, and in some cases, gastrointestinal disturbances as well. That being said, jet lag is experienced differently by people. As you get older, you will find that adjusting to new time zones becomes harder for you. If you are predisposed to sleeping disorders, the insomnia that comes with jet lag may exacerbate things. The duration of your trip and the flight can also increase your chances of experiencing jet lag symptoms.
We recommend incorporating strategies such as adjusting your sleep schedule a few days in advance to prepare for your trip, as well as exposing yourself to natural light to adjust your circadian rhythm accordingly.
Common Challenges for Digital Nomads
As a digital nomad, your lifestyle comprises frequent travel and remote work. This makes jet lag quite a challenge. Constant adjustment that comes with hopping between countries and time zones can be stressful, especially when you have to manage work requirements and travel activities for each new location.
Digital nomads need work-life balance just as much as someone who works full-time. The irregularity of their routine due to constant travel needs to be balanced with a strict personal routine and emphasizing the importance of downtime.
Digital nomads also have to deal with serious matters such as visas, currency exchange, learning new languages, among other logistical challenges. The sheer amount of responsibility that comes with frequent travel can exhaust an individual. This is why it is so important to use strategies to cope with jet lag so that it doesn’t take over your life or your travels.
Preparing for Your Trip
Preparing for your trip is the perfect opportunity to minimize the disruptive effects of jet lag. Here are some tips that can help you plan for a productive and jet-lag-free trip:
Research
Familiarize yourself with the local time beforehand. If you know that you are traveling eastward and you will be losing time, you can practice adjusting your sleep time and set alarms accordingly.
Schedule
You can also adjust your schedule according to your time zone. Whether it means using multiple clocks, time-blocking tasks, and setting disturbance-free hours for rest and recuperation. Expecting jet lag and preparing yourself for it is a great way to fight it. Bonus options for packing chamomile tea, and a silk eye mask.
Stimuli
Whether it is a long flight or once you have landed, curbing your caffeine and alcohol intake can make a huge difference for your sleep. You can also try melatonin supplements to help you relax and regulate your sleep cycle.
Technology and Tools
When it comes to staying on top of all your work correspondence, an eSIM is unrivaled. Superhero eSIM is a great tool for digital nomads because it allows them to manage work updates and tweak schedules on the go. Get ahead of your jet lag, it is the only way!
Using project management tools such as Asana, Trello, or Monday.com is a great way to manage tasks, communicate with your team, and manage your availability. Updating your work hours according to your time zone and your work schedule can help you and your team stay productive when working remotely. Microsoft is renowned for its seamless integration of time zones, which helps you and your colleagues manage time zone differences efficiently. Apps such as Time Buddy can also be quite useful.
Speaking of apps, Sleep Cycle is a great app that allows you to monitor your sleeping patterns. Studying your sleeping patterns can help you determine what strategies are working for you and what isn’t, making jet lag much easier to manage.
When it comes to jet lag, technology is a friend and a foe. You can make great progress for your sleep and overall relaxation by simply limiting your screen time before bed. This works wonders whether or not you are traveling.
Conclusion
While we all love a jet-set lifestyle, the not-so-glamorous side of the digital nomad lifestyle is suffering from jet lag. If you plan on traveling the world this summer, we recommend you follow our tips for managing jet lag and thrive in your remote work lifestyle.
