Sharp Strategies for Fighting Jet Lag
Submitted by SharpMan Editorial Team on Tuesday 12th October 2010- Work with the time change days before you travel.
- Things to do en route to fight jet lag.
- How to adjust more quickly once you arrive.
Jet lag. If you’ve experienced it, you’ll probably agree that it’s like getting hit in the head with a concrete brick.
So how do you avoid it?
Outside of asking your east coast office to adjust to west coast time, you can take a few simple steps before, during and after travel to ease the brunt of the time change — trading in that concrete brick for styrofoam. Check out these SharpTravel tips:
Before You Go
One key factor in minimizing jet lag is to work with the time change, rather than against it. Whether you are traveling from east or west, crossing one time zone or five, you can plan ahead and prepare your body for the changes it will face before you step on that plane, train or automobile.
Begin by slowly adjusting your sleep schedule. If you know you’ll be traveling two time zones to the east, go to bed an hour early two nights before you leave and two hours early the following night. This will prepare your body to go to bed at two hours earlier in your new time zone. The key here is to get up an hour and two hours earlier on the days before departure, as well. If you do sleep in, you’ll simply defeat your efforts to gradually reprogram your internal clock.
Adjusting your sleep schedule is less important when traveling east to west because the new time simply requires you to "stay up late" and then "sleep in." If the time change and altered schedule still present a problem when traveling in this direction, you can similarly trick your body before leaving by staying up gradually later and later on the days before your departure and, if your schedule allows, sleeping in. If you do not have the option of sleeping an hour or two later than normal, staying up late could still be beneficial because you will be more tired than normal on the first few nights of your trip. As a result, your body may be more willing to ignore its internal alarm clock in order to "make up" lost sleep from the previous days.
En Route
There are also steps you can take while en route that will help prevent serious bouts of jet lag:
Drink. Not alcohol, water — and lots of it. Due to dry cabin air, it is easy to become dehydrated during your plane ride. Try to drink at least eight ounces before you get on the plane and then eight ounces for every hour you are in the air. Avoid consuming alcohol; it increases the dehydration process and interferes with deep sleep cycles.
Adjust your watch. Start thinking in the time zone you are heading to as soon as possible. If your mind thinks it is only six p.m. rather than nine, then your body will have an easier time adjusting to a new sleep pattern.
Sleep or don’t sleep. If you are traveling during a time when those at your destination are sleeping, try to sleep while en route. On the other hand, if you’re traveling during hours when those at your destination are awake, make every effort not to sleep — even if you are tired. Try to keep yourself up in order to get a jump-start on acclimating.
Stretch. Get out of your seat and walk around at least once every hour you are in the air. If traveling by bus or car, take advantage of rest-stops; walk around and stretch your legs. This will be especially helpful if you are trying to fight the urge to sleep.
Upon Arrival
Once you arrive at your destination, try these tips to combat jet lag:
Eat. Eat regularly and at the times you would normally eat according to your new time zone. If you traveled to a time zone two hours behind and get hungry for lunch at ten in the morning, try to hold off for a couple of hours. If necessary, eat a light snack. The key is to get your entire body schedule — eating and sleeping — in tune with the new time zone.
Exercise. Get moving. The endorphins (or "natural pain killers") released when you exercise are excellent for battling the fatigue that accompanies jet lag. Exercise also increases your energy level, which is helpful when fighting other possible symptoms of jet lag, such as disorientation, irritability and lack of motivation.
Head outdoors. If it is sunny, head outdoors. Even a 20-minute walk can do wonders in warding of jet lag. The light from the sun will make you feel more awake, and the walk will get your blood flowing and bring up your energy level.
While every traveling situation doesn’t allow you to do everything possible to fight jet lag, with enough options you can always take steps to minimize the discomfort accompanied by a change in time zones. Happy trails…
This article last updated on Tuesday 12th October 2010