Beating Jet Lag
A successful start to your Holy Land Pilgrimage
hinges on preparing to beat jet lag

Countless travelers with us have applied these
recommendations below with great success.

If you follow these simple guidelines, you will much more easily adapt to the new time zone and greatly lessen the impact of jet lag.

Getting off to a Great Start
on your Pilgrimage

Jet Lag Strategy

The key to a successful transfer from the U.S. to Israel lies in overcoming jet lag quickly.  We have found that if we follow these guidelines, travelers adapt more readily to the new time zone and do not suffer the agony of prolonged jet lag.  It also keeps them from losing 1-2 days of their trip at the beginning of their trip due to fatigue. 

1.  Packing – Be packed two days before departure date
·       This will put your mind at ease and allow you to rest assured as you prepare for your trip. 
·       Make or use the packing list provided and check things off to help you organize.  

2.  Sleep – leading up to the trip before you leave
·       Go to bed somewhat early the two nights preceding your trip and especially the night before traveling.  
·       Many people start their travel by staying up late the night before doing laundry and are exhausted as they leave.  This sets them up for a lot of jet lag upon arrival. 
·       It is amazing how much better travel goes when you start off rested.  

3.  Eating Plan – Two days before you leave and day of arrival 
·       Eat light meals like salads and such; don't eat heavy meals; 
·       Limit your caffeine intake. 
·       Limit or eliminate sugar intake and desserts.
·       Limit or eliminate alcohol during these days.  
·       All of the above alter your body’s normal functions. (If you are on a strict diet according to a doctor’s orders, follow your doctor’s directions)

4.  On the Plane – be intentional about your flight. 
·       Drink lots of plain water while on the airplane.
·       Inflight meal – eat a lighter amount of the meal or consider skipping the meal if you want to get to sleep right away on the overnight flight. 
·       If coffee/tea are a normal part of your routine, continue to do so but try to limit it to drinking it in the morning time of the time zone you are going to.
·       Bring your hydro-flask or water bottle (empty before security) with you on the trip and drink from it regularly as plane travel includes cabins that are very dry.
·       Force yourself to get up and move around and stretch 1-3 times during the long flight.
5.  Layovers – Be Active while you’re on the ground.
·       Get a good stretch and walk around the airport and keep yourself moving. 

·       Avoid cat napping on layovers and keep active. 

6.  Sleep Aids – Consider taking a sleep aid on the Transatlantic flight. 
·       Consult your doctor if you take other medications and before you take medicines. They will help you make wise decisions concerning medical sleep aids available over the counter and by prescription. 
·       Caution: We are not giving out medical advice by telling you to do this.  
·       This suggestion is for you to consider options that are available to help with sleep. 
7.  In-flight Entertainment – Don't stay up all night on the plane watching movies. 
·       Actually try to sleep.
·       Avoid telling yourself you “can’t sleep on planes.”
·       Having some non-electronic reading is very helpful for sleeping on a plane. 
·       Wear looser fitting comfortable clothes while traveling. 
·       Bring and use earplugs and eye-coverings and make yourself comfortable.  
·       Sleep as much as you can until landing, even if that means skipping the pre-arrival breakfast. 
·       The goal is four hours of sleep.

8.  Arrival in Israel – On the day of arrival
·       The secret to getting over jet lag is to change your body clock by exposing it to daylight. 
·       Walk at least 1 to 3 miles, even if it is raining or slightly inclement weather.  
·       Go to the hotel gym if the weather is bad. 
·       If you drink coffee, have a cup of coffee in the morning time of your destination. 
·       Forget what time it is at home.  It doesn’t matter.  Put your mind to the time where you are currently. 
·       Eat fruits and vegetables and easy to digest proteins the first day.
·       Avoid sweets and alcohol.

9.  First Night’s Sleep in Israel – Getting off to a good sleeping start on the first night.

·       On the day you arrive, stay awake until 8:30 or 9:00PM before going to bed.

·       Don’t eat a heavy meal before bedtime.

·       Don’t stay up watching the hotel TV or on your phone with people back in the US. 

·       Before going to bed, consider taking another sleep aid around 8:30PM. (Consult your doctor first when taking medications.)

10. First full day in Israel
·       Force yourself get up in the morning at 7:00AM or so on the day after you arrive.  
·       Make sure to take a short walk again this second day. 

11. Second night’s sleep
·       Consider taking another sleep aid this night if necessary and as a precaution for getting a good night’s sleep.
·       (Consult your doctor first if you take other medications)

12. After that, you will have a great chance of beating jet lag. 
·       Avoid afternoon naps if possible.
·       Stay active and keep walking and moving.

Have a wonderful trip!