JET LAG
JETLAG-
Part 1- Getting There
June 9, 2023
Something that most people don’t consider when planning a big trip is the jet lag. It is real and it affects people differently. Some severe; some very little, but it is real. It takes affect both during the trip and much more so after the return.
Jet Lag Defined - Can affect anyone who quickly travels across multiple time zones. It’s usually only temporary. Jet lag occurs because your body's clock is still synced to your original time zone, instead of to the time zone where you've traveled. The more time zones crossed, the more likely you are to experience jet lag. Traveling east makes it worse and the further you go, and the more time zones you go through makes it worse.
In the last 6 months, I’ve had the pleasure of visiting 9 countries plus 6 different states in the US. I find jet lag has been harder to tolerate with age.😩… actually becoming a concern for me. So I’ve done some additional research.
To avoid jet-lag during your trip and to keep from upsetting your business or vacation plans try the following:
Prior to departure-
For very long international flights we will drink an Emergenc C (brand name) mixture in water and/or take the Airborne supplements. Regardless of what your opinions are about vitamins/minerals and homeopathy, I can tell you that it works for us and we have remained healthy throughout our travels, even during Covid.
You might want to eat heartily (low sodium) on the morning before your flight, then fast while you're in the air, indulging in a healthy breakfast once you touch down. (Sodium laden meals will increase swelling in the ankles and feet).
Call your hotel and request an early check-in.
If jet lag threatens your vacation fun, try to arrive a few days early to give your body a chance to adjust. Then you won’t be a puddle during an event/tour or meeting.
Get plenty of rest before your trip. Starting out sleep-deprived makes jet lag worse. Don’t count on catching up on sleep while in flight as a sound sleep is often hard to accomplish inflight. Another tip before your trip is to begin to go to bed earlier and get up earlier, or vice-versa depending on the direction you'll be traveling, to get your body used to the new time zone before you have to live in it. For 3 days try eating closer to the lunch/dinner times of the location you will be staying. The body will appreciate the gradual adjustment.
En route Remember humidity levels are low in planes. If you don't drink enough water during your flight, you can get slightly dehydrated. Dehydration contributes to some symptoms of jet lag.
Also, stretch and exercise when possible. A walk up and down the aisles, squats, long reaches, circle your ankles, wrists, and raise and lower your shoulders. This will keep the blood flowing and you’ll feel better overall.
Upon arrival Monitor your light exposure-Because light exposure is one of the prime influences on your body's circadian rhythm. Regulating light exposure will help you adjust to your new location.
You can expect to feel a bit “FUZZY” later on the evening of your arrival.
But….
Stay Awake- Once you reach your destination, try not to sleep until the local nighttime, no matter how tired you are. This is a tough one.
Try not to nap if you can. This will generate a very robust sleep later. You’ll likely be quite exhausted upon arrival and usually can’t get into your hotel room until after 3pm. I suggest you find the city’s Hop-on, Hop off buses and take a tour. They are usually narrated and keep me occupied, plus I get the lay of the land and sort of get my bearings of the city. I can plan the sights I want to see later. It keeps us awake for another few hours. After checking into the hotel, we shower and exercise. Beware- Eating a big meal, reading or watching TV early after arrival will put you to sleep for sure, messing with your time adjustment for the next day.
So if it's daytime at your destination resist the urge to sleep until at least 6 or 7 pm. Then lower the temperature in your room and try earplugs, headphones, eye masks and/or white noise to help block out unfamiliar noise and light, so you can really get a good sound sleep; waking up at a normal time. Being subjected to ‘new’ noises i.e. traffic, hotel personnel, hallway noise, etc., you’ll find yourself awake at 2 am !!
The most important factor in resetting your body clock is light. If you can, get 15 to 30 minutes of direct sunlight as soon as you wake up. Go for a walk, eat breakfast outside, or just sit in the sun and read. It will help with your adjustment.
In general, exposure to light in the evening helps you adjust to a later than usual time zone (traveling westward), while exposure to morning light can help you adapt to an earlier time zone faster (traveling eastward). The one exception is if you have traveled more than eight time zones from your original time zone, because your body might mistake early morning light for evening dusk. Your body might also mistake evening light for early morning light. If you've traveled more than eight time zones to the east, wear sunglasses and avoid bright light in the morning, and then allow as much sunlight as possible in the late afternoon for the first few days in your new location. If you have traveled west by more than eight time zones, avoid sunlight a few hours before dark for the first few days to adjust to the local time. You got all that? That was a lot to take in.
This is a lot of info to consider and I hope it helps you to enjoy your trip more. Stay tune for Jet Lag part 2.