Preventing and surviving a jet lag

I have been living in a suitcase for two months now. It started with a one-week trip to Taipei, then one week home. This was followed by a three-week trip to Europe, then a week home. Finally, a two-week trip to the US which probably would make me crash right now if not for handy tips I followed.

We each have our normal 24-hour routine, our personal schedule for eating and sleeping. These circadian rhythms get wildly out of sync when we travel long distances at very high speed. The big leap in time zones can get our bodies disoriented, causing indigestion, bowel problems, fatigue, loss of appetite, sleepiness, insomnia, and concentration or memory issues.

“These rhythms are measured by the distinct rise and fall of body temperature, plasma levels of certain hormones, and other biological conditions. All of these are influenced by our exposure to sunlight and help determine when we sleep and when we wake. When traveling to a new time zone, our circadian rhythms are slow to adjust and remain on their original biological schedule for several days. This results in our bodies telling us it is time to sleep, when it’s actually the middle of the afternoon, or it makes us want to stay awake when it is late at night. This experience is known as jet lag,” the National Sleep Foundation of the US explains.

Skyscanner.com, a website we use to compare airline rates, notes that the direction of air travel determines the severity of jet lag. “Yes, west is best, east is a beast. Generally speaking, people find that traveling east produces the worst jet lag. This is because travelers find themselves trying to get to sleep when their bodies are actually waking up and are then forced to get up at what feels like the middle of the night. To put it another way, we are better at dealing with a longer day than a shorter one. Studies have found that it takes a full day to recover from each time zone one travels through,” says the popular website.

Planning the trip

When I was a lot younger, I can fly to the US and go straight to a business meeting. I am not as crazy anymore. I now attempt to arrive at least one day in advance to allow my body to adjust to the new time clock.  While I also prefer direct flights, I also see the beauty of cutting long flights to several six hours maximum. It allows me to go out of the plane, walk, stretch, eat well and rest. Depending on my schedule, I have arranged several times a one- or two-night break in Hawaii before going to mainland US.

Flying out sleep-deprived to begin with is a bad start. Having said that, it is better to pack your bag two days before you leave versus cramming on the night before your departure which may grab time out of your much-needed rest.  For a long straight 12- or 13-hour flight, I find it much easier to land in the morning or afternoon instead of the evening. Imagine having some sleep already on the plane, then forcing yourself to sleep again if you indeed land at night. However, it all depends on whether you are the type who can sleep well aboard a plane.

Twenty or more years ago, there is no way I can sleep on a flight to the US. I will either read a book, work on my laptop or watch three to four movies. Then arriving at night works for me because I can just go straight to the hotel and sleep. That’s also when I just need to hop on a hotel shuttle for my important shut-eye. When traveling means I need to get my car rental and drive to my hotel, I’d much rather get a full night’s worth of sleep on the plane.

Fodor’s votes for overnight flights.  “You’ll have dinner at a normal time and be much more likely to sleep than on an afternoon flight. Depending on the length of the flight and the number of time zones you cross, you’ll arrive at your destination in the morning or afternoon. This is the best way to replicate your normal schedule, and it’ll be easier for you to reset your clock,” the travel expert notes.

To get a good rest, remove your shoes, put your socks on, use noise cancelling headphones and a sleep mask. Your favorite neck pillow might help, too.

On board the flight

While I love coffee, I try to stay away from it before and while on board a long flight.  The prescription is to avoid coffee (and caffeine in tea, soda, etc.) for 12 hours before, as well as during the flight. Taking alcohol at high altitude is not a good idea either. Experts say that doing so can increase tiredness and cause dehydration.

“Cabin air dehydrates passengers, and altitude changes can quicken the effects of alcohol. The rule of thumb is one drink in the air is the same as two or three on the ground. A cocktail may relax you, but it’s also apt to dry you out, and even worsen symptoms of jet lag,” says Fodor’s.

Instead, it is quite helpful to drink a lot of water even if it means frequent trips to the bathroom (think exercise).  How much water should you drink? Fodor’s says you should have eight ounces for every hour in the air, whether or not you are thirsty. That means one 250 ml bottle per hour. One liter for a four-hour flight, two liters for an eight-hour flight, and three liters for a 12-hour flight. Hydrate your skin as well. Don’t forget to put on and keep handy your lip balm and moisturizer.

Keep your blood circulating. Don’t sit stiff in one position all throughout the flight. Stretch, move around, rotate and wiggle your arms and feet.

Once you land

Start adapting to the new time clock by adjusting your watch even while on the plane to also help you plan your schedule when you land.  After arrival, spend time outdoors as much as possible to help your body reset its time clock to the new environment.

Fight the urge to just stay in the hotel and sleep unless you arrive at your normal bedtime.  If you must take a nap, a 15- to 20-minute rest should be sufficient. A longer three-hour nap will just ruin your normal sleeping hours more.  Our family tradition is to walk around the neighborhood of the hotel to familiarize ourselves with our temporary home. We look for the nearest grocery, the nearby cafe or deli, and points of interest for later exploration.

“Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. Staying indoors worsens jet lag,” the National Sleep Foundation points out. 

Although I have never tried it, Mayo Clinic suggested that a traveler should start adjusting to a new schedule at least four days before departure.  “If you’re traveling east, try going to bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you’re flying west. If possible, eat meals closer to the time you’ll be eating them at your destination,” they suggest.

Studies reveal that adjusting to a new time zone is easier for east-to-west travelers than for west-to-east. A westward adjustment takes approximately half the number of time zones crossed while adjustment for eastward travel takes approximately two-thirds the number of time zones crossed. Hence, research observed that performance in both individual and team sports is measurably better in athletes who have flown from east to west compared to the opposite.

Traveling east is harder than traveling west because the body clock has to be advanced which is more difficult for majority of people than delaying it.  Simply stated, it is much easier for most to lengthen a day (which is what happens when we fly to the US) than shortening it.

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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.