Top tips for beating jet lag.
Ever wondered why sometimes you suffer from jet lag and other trips barely have any impact on the body clock? Jet lag can occur on long-haul flights or whenever you travel for more than four hours, as this involves crossing several time zones (the earth is divided into 24 time zones). Which way you are flying also affects how much jet lag kicks in. Travelling west is more body clock-friendly than flying east, which is why you can arrive in Rome in fine form, but take days to recover back in Sydney. Or the reverse happens and you struggle for days after landing in New York, but are fine when you get home.
Your body adapts better when you extend your day by travelling west rather shortening it going east – it is easier to delay going to bed for a few hours than force yourself to sleep when you are not sleepy. As well as the disruption of the body’s circulation rhythms, or 24-hour clock, a major factor contributing to jet lag is the lack of oxygen in the pressurized cabin, which causes dehydration and salt depletion.
Jet lag symptoms include insomnia, irritability and altered bowel habits.
To reduce the effects of jet lag, try the following simple tips:
- A couple of days before your flight, try going to bed earlier if you’re heading east and later if you are travelling west.
- Avoid heavy meals before flights as the lower cabin air pressure can make you bloated more easily. You should also avoid potentially “gassy” foods.
- After take-off, get accustomed to the local time at your destination by changing your watch to that time zone.
- Exercise on the flight as much you can by walking up and down the aisles. Try to choose an aisle seat so that you don’t disturb your neighbour every time you get up. Take long walks during any stopovers.
- Drink plenty of water during the flight. The dry air inside the cabin not only dehydrates you but can cause profuse sweating (usually unnoticed because the sweat dries immediately).
- Avoid coffee, tea and caffeinated drinks during a flight, as they are mild diuretics and cause dehydration.
- If possible, take a shower on stopover during long-haul flights to help boost circulation and get your muscles going.
- On arrival try to adjust to local mealtimes and sleeping times – hold off on day naps if you get there early and stay up as late as you can, or try to sleep immediately if you get there late at night.
- Spend as much time outside as you can as exposure to sunlight helps your body adjust.
- Leave the blinds or curtains open so your body knows when it’s light the next morning.
Featured image by oakleyoriginals
