Tips & Tricks to Beat Jet Lag

Jet lag is a temporary disorder that occurs when you rapidly travel across different time zones, which disrupts your circadian rhythm – the biological clock that helps control when we wake up and fall asleep.

Usually, the more time zones you cross, the longer and more intense the symptoms are likely to be. But you do not have to fly across multiple continents to feel jet lagged, as stated by a recently published Forbes article. Even relatively shorter journeys can leave travellers exhausted. It is not just the distance but other aspects of air travel such as limited movement during flights and sensitivity to pressurised cabins, that can aggravate the problem too.

The symptoms of jet lag are all too familiar for frequent fliers and international travellers. About a third of people experience minimal jet lag effects while another third is known to experience more extreme effects. The common symptoms include:

• Improper sleep routines
• General uneasiness
• Fatigue
• Headaches
• Daytime sleepiness
• Lack of concentration
• Irritability
• Digestive issues
• Nausea

Interesting note: Traveling east is always worse than traveling west as local bedtime comes earlier than at your origin. Eastward travel generally results in difficulty falling asleep and westward travel generally results in difficulty maintaining sleep.[1]

Any experienced traveller would know that you cannot completely avoid jet lag from happening but you can take steps to lessen its effects. Here are 7 tips before and during the flight to help you prevent some of the symptoms.

1. Relax your Schedule

The more you follow a rigid schedule of eating and sleeping, the more difficult it will be for you to adapt to a different time zone. A week before your flight, be flexible with your routine so you can start your holiday afresh rather than fatigued.

2. Arrive Early

If you are attending an event, and have to travel a great distance, it would be wise to plan your trip a few days prior to it so it gives you ample time to recover from a long flight.

3. Avoid Arriving at Night

It is preferable to arrive at your destination during daytime to allow your body to adjust to the local time so you are able to fall asleep at night.

4. Stay Hydrated

Jet lag is partly a result of dehydration (loss of body water and electrolytes like sodium) which can lead to headaches. Drink water often, before, during, and after your flight to counteract dehydration. Also, avoid alcohol or caffeine beverages as these can dehydrate you further and affect your sleep.

5. Eat Healthy

According to the Harvard Business Review article, ‘A “Fast” Solution to Jet Lag’, fasting can  reduce jet lag because the lack of food can resynchronise body rhythms. If fasting is not your thing, opt for lean proteins and snack on fruits, nuts and vegetables.

6. Move Around

To be seated in one place for long hours can strain  your muscles. Periodically walk the aisles, and do some stretching exercises in your seat to improve blood circulation and avoid muscle soreness.

7. Simple Relax

Dress comfortably, carry along your sleeping mask, ear plugs and neck pillow. Download soothing music, practice deep breathing and get plenty of rest before your flight to simply enjoy your journey ahead.

Jet lag effects can vary depending on our age, state of health and stress levels. Here are some ways to beat its effects once you have arrived at your destination.

• Bask in the Sun

Exposure to sunlight is a free and faster way to help reset and adjust your body clock.

• Exercise

Once you’ve entered your new time zone, make it a point to do some work out, even if it is just a walk in the park. This gets the blood flowing, boosts your metabolism and increases wakefulness.

As you prepare yourself for your journey, be sure to try these tips and tricks so that you not only get to relax on your flight but also enjoy your holiday to the fullest!