How To Minimise The Effects Of Jet Lag

Jet lag afflicts many travellers, especially those crossing multiple time zones. It can leave you feeling tired, unable to sleep, irritable, and unable to concentrate or think critically and creatively. For some people, it can also have unpleasant physical symptoms from headache to stomach problems. Irrespective of the precise effects, all travellers will agree that anything that minimises or eliminates jet lag is of benefit.

What Causes Jet Lag?

When you travel across multiple time zones, you experience the light (day) and dark (night) rhythms in a different pattern than those which your body has been conditioned for. Your body has an internal rhythm that regulates sleeping, and waking times. This internal clock even determines things like the release of hormones and body temperature. Travelling across multiple time zones can throw this clock off.

In addition to crossing through different time zones, a long flight can leave your body dehydrated, stiff and sore from sitting in cramped conditions, as well as limit your ability to sleep due to constant noise. As much as we would all love to fly first class, in reality the large majority of us end up with the minimal leg room of economy. Combined with jet lag due to time zone differences, a long plane flight can really wreck your body and mood upon you arrive at your destination.

Many experts say that it takes one full day per hour time zone difference for you to recover from jet lag. For example, if you flew from Virginia to California, it should take you three days before you feel right again. There are some people who simply aren't affected by jet lag, but this is not the norm. There are, however, some ways to combat and at least minimise jet lag, before, during, and after your flight.

Before Your Flight

Most important in the prevention of jet lag is having relatively good health in the first place. Eat healthy food, get regular exercise and stick to a regular sleep schedule. Once you have arrived, begin adjusting to your new schedule early as possible. For the weeks leading up to your travel, go to bed earlier or later, depending on the time zone you will be traveling to. And go for a few runs (or walks). On the day of your flight, keep hydrated. Drink plenty of water and avoid alcohol and anything with caffeine in it.

During Your Flight

During the flight, the end effects of jet lag can be minimised by drink water to continually hydrate yourself. Dont sleep on your flight, unless it is nighttime in your destination time zone. The sooner your body can begin adjusting to the time zone you will be entering the better.

After Your Flight

Once you arrive at your destination, get plenty of exposure to sunlight once to help your body clock begin resetting itself. Continue to exercise, preferably in the morning or afternoon (avoid exercising at night). Eat lightly when you first arrive, and ease into bigger meals as you go. Difficult though it may be, avoid napping during the day if possible. Though it may be hard not to, sleeping during the daytime will make your body take longer to adjust and serve to extend the jet lag. Wait until it is normal bedtime in the new time zone to sleep.

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