How to avoid jet lag
you need to follow a plan if you want to arrive fresh - photo: ghornstien under CC license
You will inevitably have occasions where you need to fly across time zones, which can lead to feeling fatigued, constipated and confused. It takes the body clock time to adjust to your surroundings, but this can make your vacation or busy trip less productive or enjoyable. Fortunately, there are steps you can take at various points through your trip to “trick” your body clock into adjusting much sooner to the destination time zone.
What is jet lag?
Jet lag is fatigue and sleep disturbance resulting from disruption of the body’s normal circadian rhythm (body clock) as a result of jet travel.
The human body clock takes approximately one day per timezone to adjust going west and 1.5 day going east(1). The symptoms of jet lag feel especially acute if you fly from west to east, because it is more difficult for your body to adjust to “losing time” when you journey east than to “gaining time” when you fly from east to west(2).
Jet lag symptoms are generally noticeable when people cross 3 timezones or more.
Before your flight
1. Adjust your bedtime schedule one hour back or forward each day
The idea here is that you want your body clock to start transitioning to the new time zone even before you travel. The more timezones you will be crossing, the earlier you will need to start. Obviously, this is not going to work if you plan on changing nine timezones, but for shorter changes (3 – 4 time zones) this is a great method. In addition to adjusting your bedtime schedule, you should consider altering when you eat as well in a similar fashion.
2. Go to the bathroom before your flight
Eat light and if possible, try and relieve yourself shortly before your flight. This will help you feel lighter, and avoid constipation.
On your flight
3. Reset your watch to the time at your destination
You want to be on the destination schedule as soon as possible.
4. Drink plenty of water
Stay hydrated. This means drink plenty of water, not alcohol, caffeine or soda, which will just make you less hydrated. This is important because the air on airplanes is very dry and dehydration can exacerbate your jet lag.
5. Set your sleep patterns according to the time at your destination
If it’s daylight at your destination, try to avoid sleeping on the plane–watch a movie, or read a book.
If it’s nighttime at your destination when you’re on the plane, try to sleep–use sleep aids such as ear plugs and eye shades(1).
6. Get comfortable
On a plane your comfort is more important than how you look, if you’re trying to arrive fresh.
- Shutting out the planes engine noise helps, so get your self some ear plugs or noise cancelling headsets.
- Use eye shades when you’re trying to sleep.
- Where loose, comfortable clothing, but make sure you have a sweater or pull-over handy in case it gets cold.
- Bring a neck pillow if possible, as this will help avoid neck cramps.
7. Eat around meal times at your destination
As much as possible, you want to be at the schedule of your destination. After sleep, your eating patterns are the next thing you want to influence. Bring some snacks with you and have them during destination meal times. You can save some items from the airplane food servings to eat later if necessary.
After you arrive
8. Exercise or be active outside in the sun
If it’s day time at your place of arrival you want to exert yourself (take a walk or go for a jog) and get some sun. The presence of light tells the brain that it’s day time, and influences the body clock. If you’re not able to go outdoors, make sure there is light coming into your room. Going to your room and lazing around in front of the tv will be counter-productive. If really necessary, take a power nap of 20-30 minutes but try and remain on the local schedule.
9. Eat lightly but according to your new schedule
Besides your sleep patterns, you digestive system is adjusting too. To help this process along, you want to eat light foods and on the local schedule for meals.
In the mornings, you want to have a protein rich breakfast to help you get going. In the evening, you may have more carb focused foods which will promote sleep.
10. Exercise after you wake and before you sleep
Exercising in the morning will get your blood flowing and in turn have you feeling more awake. Exercise also at night–but a few hours before bed time–as it will help your body tire enough to get you a good night of sleep. Do not over exert yourself and remain well hydrated.
If you are going on a very short trip of 1 – 3 days, it may be better to stay on your home schedule.
Also, it is important to get up and move about on the airplane, stretch your legs, and do some exercise. This is especially true for some people who are at a higher risk of blood clots or deep vein thrombosis (DVT).
Have any other tips for traveling, especially to avoid jet lag? Share them below 
Disclaimer: the above statements are provided for information only and have not been reviewed by a health professional. This article has been prepared after research from a variety of sources. Always consult a health or medical professional before beginning any diet or exercise program.
