Traveling internationally, across several time zones and spending long hours on an airplane, can be exhausting. Rapid transitions across multiple time-zones disrupts your biological, or circadian rhythms, which is referred to as jet lag. Jet lag is an unfortunate part of international travel.
Jet lag leads to fatigue or lethargy, the inability to sleep at night, loss of concentration, headaches, disorientation, and general weariness.
If you have to attend meetings as soon as you arrive at your destination, there is nothing worse than feeling groggy from a long flight. Jet lag makes it difficult to think clearly, which can lead to bad decisions at international business meetings. Even if you are traveling for leisure, jet lag detracts from the enjoyment of your hard-earned and time-limited vacation.
If you travel often for business, you may have learned to accept the symptoms. But there are a few things you can do to address jet lag and reduce the effects.
Preflight Preparation
Preparation before your trip is one of the most important ways to combat jet lag. Prior to your trip, ensure all your personal and professional affairs are in order. Avoid heavy drinking the night before, so that you are not hungover or tired before you have to get on a plane. Contrary to popular belief, it is best to get a full night of sleep prior to departure.
Participate in regular exercise before you leave to stay healthy and alert. If possible, avoid exposure to people who have a cold or the flu.
Consider Times and Direction Of Travel
Because of our body's biorhythms, there is evidence that jet lag is more severe when flying west to east (see resources). This could be because it is harder to lose part of your day than to gain some of it back.
As soon as you get on the plane, set the time on your watch to match the time of your destination. Attempt to sleep according to the time zone of the location you are flying to. If possible, stay awake if it will be daytime in your new destination.
If you are traveling during the night on a "red-eye" flight, you will experience more jet lag than a daytime flight. While some people fall asleep easily on a plane, the cramped seating and external noises makes it rather difficult to get an actual good night's sleep on an airplane.
Tips During Flight
Dehydration is another symptom of jet lag due to the dry air on a plane. Avoid too many caffeinated and alcoholic beverages, and drink plenty of water.
A neckrest, blindfold, and ear plugs can help you get better sleep while flying. If you are lucky to be on a flight with empty seats, try and lay across them for a better horizontal sleeping position.
Get up and stretch frequently. Walk up and down the aisle and stand for short periods. Stretching exercises in your seat can reduce discomfort from body aches, swollen legs and feet, and prevention of blood clots. During stopovers, take short walks around the airport.
Taking Products to Alleviate Jet Lag
Travelers may consider taking products purported to cure or prevent jet lag. Melatonin is a hormone produced naturally by the body to induce sleepiness. You can purchase over-the-counter melatonin supplements to help you sleep. No-Jet-Lag is a homeopathic preparation that has no side effects when using low dosage.
If you plan to use these products, it is important to take them at the right time or it may make matters worse. Essentially, you want to melatonin right before bedtime of the time zone you are entering. To make the effects more fast-acting, dissolve the dose under your tongue.
Over the counter sleeping pills are not recommended, since they produce a drug-like state instead of a natural sleep. Many sleeping pills also contain anti-histamines, which can lead to dehydration of mucous membranes. Combined with the dry environment already inside an airplane, this can lead to a sore throat.
Once you arrive at your destination, you may be tempted to take a nap. It is best to stay awake, unless it is bedtime. If you must take a nap, be sure it is a short catnap and not a prolonged sleep.
When flying internationally, a few of these simple tricks should help you arrive at your destination without the prolonged affects of jet lag.
Resources: Biological Rhythms Biological Rhythms Biological Rhythms Circadian
Biorhythms Facts, information, pictures | Encyclopedia.com articles ...
Circadian Rhythm Disruption and Aviation
Julie McElroy - Freelance travel writer with published articles about places all over the world, including Italy, Colorado, Japan, Germany, and Spain.
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