BEAT JET LAG .. TRAVEL SMART THIS SUMMER
Published: 05:06 PM,Jun 17,2025 | EDITED : 09:06 PM,Jun 17,2025
As summer vacation begins, airports across Oman are witnessing increased activity, with families heading to far-off destinations and students departing for academic programmes abroad. Whether it’s the United States, Australia, or other countries requiring long-haul flights, travellers often face a common challenge — jet lag, or circadian rhythm disruption.
Jet lag is more than just fatigue; it’s a physiological condition that can significantly affect sleep quality, mood, digestion and mental performance. For families, it can interfere with vacation enjoyment and for students, it can impact academic readiness upon arrival.
According to the Ministry of Health, jet lag occurs when the body’s internal clock is not aligned with the local time of the destination. Symptoms include difficulty falling asleep or waking up, daytime drowsiness, poor concentration, digestive discomfort, irritability and even lowered physical performance — especially for athletes and those with demanding schedules.
Here are four key strategies to help Omani travellers minimise jet lag this summer:
1. Adjust your sleep schedule in advance
Health experts recommend gradually shifting your sleep time before travel. If you’re heading west, try going to bed 1–2 hours later than usual. If you’re flying east, sleep earlier. This gradual adjustment helps your body synchronise with the upcoming time zone.
2. Arrive early to settle in
For students starting academic terms or travellers attending important events, arriving two days before your schedule begins can help your body adjust and perform better. This transition period is especially helpful for scholarship students travelling to or from destinations with major time differences.
3. Stay hydrated and eat light
Avoid heavy meals during flights, as digestion can be affected by air travel. Opt for light, healthy foods and drink plenty of water throughout your journey.
Avoid caffeine, which can worsen jet lag symptoms and dehydrate the body. Walking around during flights and layovers also promotes circulation and reduces fatigue.
4. Control light exposure and nap strategically
Natural daylight helps reset the body clock. After arrival, spend time outdoors during the day, especially in the morning. If you feel sleepy during the day, limit naps to 15–20 minutes to avoid disrupting your night sleep. For frequent travellers or the elderly, consulting a doctor about mild sleep aids can also be beneficial.Khalid al Washahi, a student from Oman studying in Nebraska, shared his personal experience: “Every year, I travel over 20 hours through multiple airports from the US to Oman. At first, I thought it was normal to feel exhausted. But the insomnia, drowsiness during the day and inability to focus in class made me realise I was experiencing jet lag.
Last year, I started reading more and even consulted my university doctor. He suggested adjusting my sleep schedule before travel and walking during layovers. These small changes helped a lot. Now I can bounce back quickly, whether I’m arriving in Oman or returning to the US. I always tell fellow students not to ignore jet lag — it really affects your performance and well-being.”
The Ministry of Health encourages all travellers to incorporate these practices into their travel plans, especially during peak travel seasons. With awareness and preparation, Omani families and students can make the most of their journeys, arriving refreshed and ready for new experiences abroad.
Jet lag is more than just fatigue; it’s a physiological condition that can significantly affect sleep quality, mood, digestion and mental performance. For families, it can interfere with vacation enjoyment and for students, it can impact academic readiness upon arrival.
According to the Ministry of Health, jet lag occurs when the body’s internal clock is not aligned with the local time of the destination. Symptoms include difficulty falling asleep or waking up, daytime drowsiness, poor concentration, digestive discomfort, irritability and even lowered physical performance — especially for athletes and those with demanding schedules.
Here are four key strategies to help Omani travellers minimise jet lag this summer:
1. Adjust your sleep schedule in advance
Health experts recommend gradually shifting your sleep time before travel. If you’re heading west, try going to bed 1–2 hours later than usual. If you’re flying east, sleep earlier. This gradual adjustment helps your body synchronise with the upcoming time zone.
2. Arrive early to settle in
For students starting academic terms or travellers attending important events, arriving two days before your schedule begins can help your body adjust and perform better. This transition period is especially helpful for scholarship students travelling to or from destinations with major time differences.
3. Stay hydrated and eat light
Avoid heavy meals during flights, as digestion can be affected by air travel. Opt for light, healthy foods and drink plenty of water throughout your journey.
Avoid caffeine, which can worsen jet lag symptoms and dehydrate the body. Walking around during flights and layovers also promotes circulation and reduces fatigue.
4. Control light exposure and nap strategically
Natural daylight helps reset the body clock. After arrival, spend time outdoors during the day, especially in the morning. If you feel sleepy during the day, limit naps to 15–20 minutes to avoid disrupting your night sleep. For frequent travellers or the elderly, consulting a doctor about mild sleep aids can also be beneficial.Khalid al Washahi, a student from Oman studying in Nebraska, shared his personal experience: “Every year, I travel over 20 hours through multiple airports from the US to Oman. At first, I thought it was normal to feel exhausted. But the insomnia, drowsiness during the day and inability to focus in class made me realise I was experiencing jet lag.
Last year, I started reading more and even consulted my university doctor. He suggested adjusting my sleep schedule before travel and walking during layovers. These small changes helped a lot. Now I can bounce back quickly, whether I’m arriving in Oman or returning to the US. I always tell fellow students not to ignore jet lag — it really affects your performance and well-being.”
The Ministry of Health encourages all travellers to incorporate these practices into their travel plans, especially during peak travel seasons. With awareness and preparation, Omani families and students can make the most of their journeys, arriving refreshed and ready for new experiences abroad.