Combating Jet Lag
If your travel plans include flying across several time zones, it's pretty likely you're going to get hit with jet lag. To make sure you're sharp for your business meeting, or to avoid wasting part of your vacation recovering from the flight, it helps to take some preventive measures.
- Avoid drinking alcohol and caffeine before and during the flight.
- Try to get as much sleep as you can on the plane.
- At your destination, spend time in the sun to help reset your body's internal clock.
Defining Jet Lag
Jet lag is the disruption of your circadian rhythms, the internal body clock that tells you when it's time to sleep and when it's time to be awake. You generally need one day of recovery for every time zone you cross.
Symptoms
Jet lag can include any of the following symptoms:
- lethargy
- insomnia
- exhaustion
- headache
- indigestion
- dehydration
- general body aches
- susceptibility to infection
Preventing Jet Lag
Despite some opinions to the contrary, there is no scientifically proven method or pill that will cure jet lag. However, there are a few things you can do to lessen its effects.
Before You Board the Plane
- Wear loose, comfortable clothing.
- Drink a lot of water.
- Avoid alcohol and caffeine.
- Eat a light meal.
On the Plane
- Set your watch to your destination's time and sleep and eat accordingly.
- Drink a lot of water, and avoid alcohol and caffeine to prevent dehydration.
- Try to get as much sleep as you can. Use a sleeping mask and ear plugs if necessary.
- If you use a blanket, buckle your seat belt over the top so flight attendants won't wake you if there's turbulence.
- Exercise and stretch. Get up out of your seat, and walk in the aisle.
- Avoid high-sodium airline foods. Bring your own snacks so you can control when and what you eat.
When You Arrive
- Get out in the sunlight for at least 15 minutes to help reset your body's clock.
- Do some light exercise.
- Follow your new time schedule. If you arrive in the morning, try not to go to sleep until the evening even if you're tired.
Melatonin
Some studies suggest that melatonin can help prevent jet lag. Melatonin is a hormone that your body secretes to help you sleep through the night. By taking small doses of melatonin before and during your trip, you may be able to help prevent jet lag. Consult your doctor for more information. The US Food and Drug Administration doesn't regulate the use of melatonin, so be careful when purchasing it over the counter.
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