I travel a lot-- usually with long flights. So one of the things people
frequently ask me are my secrets for dealing with jet lag. Realizing that the
techniques I developed may be sound but were far from scientifically based, I
thought it might be good to support my theories with medical facts. After some
research and a visit to my family doctor, I can now not only share my tricks,
but also explain why they work. I'd like to share them with you.
Jet lag is a slang term, so lets first make sure we all know what I'm
talking about. Jet lag can come in several forms, but it all has to do with
disturbed sleep patterns accompanying travel. This may result in excessive
fatigue or insomnia. Either way it is an inconvenient way to start a trip.
Since every person reacts to jet lag differently, the key is to determine the
factors that affect you most.
There doesn't seem to be a firm connection between flight time or direction
and jet lag. That is not to say that you may have your own personal preference.
Whether you are a day or night person and your general fitness and health can
also contribute. This is one reason children are usually less affected by jet
lag than adults--they typically have fewer health challenges and haven't set up
firm sleep routines.
So what tips have I learned?
1) Make sure you have a good pre-flight condition. If you are over-tired,
excited, stressed, nervous or hung-over, you are due for some serious jet lag.
That is why it is important, whenever possible, to take care of all your trip
details several days prior to your trip so you can get a good night's sleep the
night before your flight.
2) Avoid dehydration. Dehydration can cause a number of problems as well as
fatigue. Air travel is naturally dehydrating. Drink plenty of water before and
during the flight. Frequent flyers often take a bottle with them. Water is
best--alcoholic drinks are not effective in fighting dehydration.
3) Lack of exercise can contribute to jet lag. Try to get some amount of
exercise before and after the flight. Of course, being physically fit in the
first place is also preferable, though not something you can help in the
short-term. Stretching and standing from time-to-time during the flight can
also help.
4) Get on the local schedule as soon as possible. Change your watch to local
time as soon as you land. You aren't helping yourself by constantly reminding
yourself about what time it is at home and how long you've been awake.
5) Sleep like a local. If at all possible, adjust your sleeping schedule to
the local schedule as soon as possible. This may mean staying up an absurd
number of hours on long flights (sleep on the plane if you can), but if you can
manage to stay up to a reasonable sleeping time (local time) on the first
night, your sleeping schedule will be adjusted much faster. Lukewarm showers
and exercise can help you stay awake. The other possibility is that you will
arrive at a time that requires you to go to bed extremely early. In this case,
try not to sleep on the plane. Then go to bed by at least midnight, and rest in
bed even if you cannot sleep. Make sure you rise at reasonable hour to get on a
normal sleeping schedule. Try not to nap the first few days as it will likely
confuse your body. If you must, make sure you have someone who will wake you up
after a short nap because you'll be so tired you'll want to cheat with an alarm
clock.
6) Avoid activities that make you abnormally tired. Large meals, sedentary
lifestyles and boredom allow fatigue to sneak up on you.
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