One of the worst parts of flying long haul is the inevitable jet lag. You may plan your sleep to match with the new time zone, and yet still end up feeling like a slug when you arrive, and wide awake in the middle of the night.
Trying to function when you’re exhausted is no fun, and you’re unlikely to impress your business associates when you’re yawning at 1 pm in the afternoon. Here’s how you can combat jet lag on your next business trip:
What is Jet lag?
Traveling across different time zones can cause confusion in the part of your brain which regulates the circadian rhythm. This is responsible for regulating your appetite, sleep patterns, body temperature, and hormone production.
The result is jet lag, which can include insomnia, fatigue, disorientation, reduced concentration, loss of appetite, nausea, weakness, an upset stomach, muscle pain, and joint swelling.
Weirdly, it’s harder on the body for us to travel east compared with traveling west. However, jet lag is common among even the most seasoned travellers. You don’t need to be a slave to jet lag though, and there are a few things you can do which will help you on your next long-haul flight:
Eat Well
The biggest and most interesting diet strategy for jet lag is fasting. This means you alternately feast and fast in the days leading up to your flight, which should detach your internal clock from your home time zone.
By using the Argonne fast method, you’re 7.5 times less likely to experience jet lag.
Another thing to remember is to try to avoid caffeine as you’re leading up to your flight, as well as alcohol which can cause dehydration.
Be sure to exercise
Working out can strengthen how responsive your circadian rhythm is, and supports the production of proteins in your body. The day of your flight you should try some high-intensity exercise to help you relax and ensure that you’ll sleep well either on the plane or when you arrive.
Once you’re in your new time zone, exercise at the same time you usually would, which helps your muscles synchronise with the new time zone.
Most importantly, try to exercise outside during daylight hours, as the light minimises jet lag by letting your body know it’s time to be awake.
Match the zone
Before you leave, try to adjust your sleep cycle in order to match the time zone as closely as you can. A good idea can be to wake up and go to bed an hour earlier or later in the three or four days leading up to your flight in order to get closer to the new time zone.
A great website to check out is Jet Lag Rooster, where you simply enter your flight details and are given a flight plan and sleep schedule, with the ideal time to be awake and sleep in order to minimise jet lag. It even tells you when to go outside and get some daylight, and if it will help you to take some melatonin.
