Have you ever experience a jet lag symptom that totally ruined your Disney World vacation?
I TOTALLY understand!
The feeling can be annoying when you’re trying to get things done.
Sometimes we all might think that traveling frequently will make us immune to it.
But here I am, a person who would from time-to-time fly through different time zones on a regular basis, and still find myself irritable and tired for up to 72 hours after landing.
Let me tell you, jet lag has immense potential to rain on your theme park vacation vibe and disrupt your trip.
Even when you get back home, it can take up to 10 days to fully recover from the trip.
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Preventing Jet Lag on Your Disney Trip at a Glance:
- Stay awake until it’s dark if you’re flying WEST
- Reduce the amount of morning light if you’re flying EAST (you can do this by doing more activities in the afternoon and evenings)
- Exercise at least once during the day (you’ll get that through all of the walking you’ll be doing on your arrival day at Disney World)
- Eat your meals at the new time zone times
Does that mean you need to worry about jet lag when traveling to Disney World?
Not at all! In my quest to find the best ways to deal with jet lag when flying to Disney, I found several basic things you can do to avoid this sleeping disorder.
While my post-flight headaches still feel pretty intense, the discomfort of changing time zones is easing as I use the little tricks and tips that I will give you in this article.
I am slowly getting used to managing jet lag and I want to share how you too can fly from South to North or East to West with little trouble.
In this guide, I will give you all that I have learned about jet lag – its symptoms, its treatments, and even the ways to ease it from my perspective as a Doctor of Pharmacy and Theme Park Expert for over 15 years.
After reading these tips, you will be able to sit back and relax without worrying about headaches, insomnia, or anxiety.
All you will look forward to is having fun at Walt Disney World.
Just remember that this is not medical advice for you and that you should always consult your healthcare provider for your specific situation.
Got it? Okay, let’s get right into the details!
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What Does Jet Lag Mean?
Jet lag is a condition that leads to tiredness, sleep disruptions and other symptoms caused by changes to your body when you travel between time zones. AKA “time zone change syndrome.”
The official name for it is Circadian Sleep-Wake Rhythm Disorder because most of the changes happens when your body’s circadian rhythms are disrupted.
How Does Jet Lag Affect the Body?
Circadian itself means approximately one day and represents your body’s way of circulating from night and day based on the Earth’s rotation every 24-hours.
Believe it or not, your circadian rhythm of sleep and wake and directly related to your melatonin and your core body temperature (CBT). Both melatonin and CBT change the amount of their presence based on the time of day.
So, if you are on your “normal” circadian rhythm, then as your melatonin begins to increase (usually needed for bedtime rest), your CBT decreases (which is your alertness).
AND if your CBT and melatonin are all messed up, you’ll begin to experience the symptoms of jet lag.
So, you can see that balancing your CBT (core body temperature) and melatonin is the key to combating symptoms of jet lag on your Disney World vacation.
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Symptoms of Jet Lag
The most-felt effect of jet lag is often fatigue. Although there’s more to it. The time zone change syndrome is a combination of multiple symptoms. They include:
- Apathy
- Concentration problems
- Difficulty in decision making
- Hard time falling asleep
- Difficulty sleeping at bedtime
- Trouble thinking
- Difficulty waking up in the morning
- Digestive trouble like constipation or diarrhea
- Headaches
- Hypersomnia through the day
- Impaired judgment
- Irritability
- Memory lapses
- Poor sleep quality
Just keep in mind that some symptoms may be more noticeable than others especially on longer trips or with time zones that are significantly different than your main time zone.
Treatment Options for Jet Lag on Your Disney Vacation
Currently, there is no solid medical jet lag cure, at least at present. But you can do things to ease the symptoms to help you recover faster.
Melatonin
This is a supplement that can help with your sleep related symptoms.
- Sleep Supplements: One 150 count bottle of Natrol Melatonin 5mg Strawberry-Flavored, Fast-Dissolve Tablets for a 150-day supply
- Ingredients: These sleep aid supplements are vegetarian and non-GMO
- Natrol Sleep Melatonin: Made with 99% pure Melatonin, this adult Melatonin nighttime sleep aid supplement provides 5mg of Melatonin to help establish normal sleep patterns; Melatonin helps you get better sleep so you wake up refreshed(1)
- Melatonin Tablets for Adults: Adults, take one tablet 30 minutes before bedtime; dissolve in mouth or chew before swallowing; No water necessary
- Disclaimer: (1)These statements have not been evaluated by the Food and Drug Administration; this product is not intended to diagnose, treat, cure or prevent any disease
Melatonin is a hormone that we naturally produce by a gland in our brain. If you take melatonin, it can help your body adjust quickly to the time zone you’re in.
The recommended dose of melatonin is 5 milligrams after dark each night about 1.5 to 2 hours before your bedtime.
Hipster Power Tip: Start taking your melatonin supplement (if it’s okay with your doctor) up to 5 nights in your new time zone. You will usually not need to take anymore after the 5 doses to get in sync with the new time zone.
How to Prepare for Jet Lag When Flying to Disney World
There are ways in which you can prepare for jet lag, reduce its impact, and recover quickly from it.
Quite a number of articles suggest fasting or eating certain diets, but they never seemed to have a major effect on me.
The easiest way to prevent jet lag is by slowly shifting your sleeping routine closer to the destination.
Here are some more tips to prevent jet lag:
- Stay awake until it’s dark if you’re flying WEST
- Reduce the amount of morning light if you’re flying EAST (you can do this by doing more activities in the afternoon and evenings)
- Exercise at least once during the day (you’ll get that through all of the walking you’ll be doing on your arrival day at Disney World)
- Eat your meals at the new time zone times
If the trip is impromptu and you don’t get enough time to make the shift, try to quickly rearrange your schedule so that you can get enough sleep before you leave.
Ready to plan your theme park trip? Watch the best vacation planning tips on YouTube. Get started here!
How to Choose the Best Flight to Prevent Jet Lag
You can reduce the impact this issue by picking the flight strategically. When booking a flight to Orlando, look for flights that will arrive at night.
The fatigue caused by flying will allow you to sleep easily. When making a booking to return home, search for flights that arrive early in the evening.
This way, you will be able to stay awake before bedtime easily.
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There are also things you can do while on the flight to ease the symptoms of jet lag. These include:
- Carrying an eye mask and earplugs to enhance sleeping conditions
- Drinking herbal tea
- Drinking plenty of water because dehydration can make jet lag worsen
- If you are to arrive at nighttime, try to keep awake for a few hours before landing
- In long-haul flights, try to plan sleep according to the time of the destination
- Limiting caffeinated drinks to prevent dehydration and facilitate easy sleep
- Maximizing comfort with a plush pillow that supports neck and head
- Refraining from alcohol consumption
- Stretching legs and walking whenever you can
- Wearing comfortable, indoor clothing
Some of these jet lag tips might sound too basic, but carrying an eye mask and earplugs have proven very effective in my case.
- No pressure on eyes, eye space is wider and deeper than other flat eye mask (Silk eye mask will oppress eyes)
- Unique heat-bonded technology instead of glue, sturdy and no easy to fall apart.
- Top quality fiber fabric never stain bed sheets or pillows. Memory foam makes you feel comfortable.
- Fit all size head circumference, fully adjustable buckle strap, easy to adjust and not catch hair.
- Effectively blocking lights and allows your eyes freely blinking. Ideal for meditation, Yoga, travel, napping, insomnia.
As simple as it sounds, buying earplugs specifically for flight lag never occurred to me.
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Adjusting to the New Time Zone
Waiting around to recover from jet lag can eat up a lot of vacation time or turn into a hectic first day at the office after returning from the trip.
The best thing to do is try and get used to the new zone quickly.
How to Get Used to a New Time Zone:
- Exposure to Sunlight: The sun’s light can assist your body clock to reset. It is the cue to staying awake. If you can, go outdoor during prime daylight hours once you get to the location.
- Light therapy: Keeping the lights on can be a cue for the body to stay up. You can use lamps and visors during drowsy hours so your body can better adjust. On the contrary, dim lights an hour before bedtime to facilitate sleep.
- Hot bath and milk: Taking a hot bath and drinking hot milk before going to bed can help your body relax and fall asleep faster.
- Consider planning an extra day: If you are planning a 10-day trip, add another day to use it for the sole purpose of resting and getting adjusted to the new time zone. If you are to rejoin the office on 10th November, come back on the 8th to give your body at least a day to settle down.
- Exercise: Physical movement, be it jogging or skipping rope, has the ability to refresh the mind. Indulging in such (outdoor) activities will help you stay awake without much strain.
- Pamper yourself: This jet lag tip can prove beneficial to those suffering from anxiety, depression, and stress. You could pamper yourself with bubble baths, spas, and massages to ease these feelings. Installing meditation apps and carrying stress balls on flights can also make a difference.
Read Next: How to Find the BEST Vacation Home Rentals Near Disney World
What to Know Before You Go to Disney World
Let’s go through a few of the most commonly asked questions when it comes to preventing jet lag on your Florida vacation.
How long can jet lag last?
Jet lag can last up to 10 days but should disappear within two weeks.
Can jet lag cause flu-like symptoms?
Besides fatigue and insomnia, jet lag can cause emotional and physical symptoms like confusion, headache, and vomiting. This in turn can cause fever and sweating that feel like flu.
Should I nap when jet-lagged?
When experiencing jet lag, a power nap of up to 30 minutes can prove to be beneficial.
It will give you enough energy to stay awake throughout the day without hampering your sleep at night.
Are you planning a Disney vacation soon? Read the Disney World Vacation Planning Guide for your next dream trip!
Let’s Wrap It Up
The symptoms of jet lag can easily put a damper on your vacation mood.
Don’t let this time zone change syndrome get between you and your love for traveling. I get it! London to Florida can make anyone anxious.
But with the jet lag tips in this guide, you will be able to reduce its impact significantly. Most of the suggestions are tried-and-tested, thus reliable.
They are easy to follow, require no extra money, and include no medicines. It is true you cannot avoid jet lag, but you can totally conquer it!
Until next time, Happy Park Hopping Hipsters!
About the Author
My name is Nikky. I’m a wife, a mother, a pharmacist turned theme park blogger, USA Today 10Best Contributor, and a writer who loves ALL things amusement park related!
Traveling alone to the parks has changed my life and I want to show how you can create your own solo theme park memories.
Connect with me on Instagram!
Planning a trip soon? If so, read the Disney Vacation Planning Guide for your next dream trip!
(Original Article Date: March 7, 2021/Updated on June 8, 2024)