Tips for Preventing Jet Lag

Fatigue, insomnia, disorientation, swollen hands and feet, headaches, digestion problems, even light-headedness are all symptoms of jet lag. With today's shortage of time and increase of available flights (even with the rising cost of fuel), almost everyone will travel by air at some time, and many will be affected by jet lag.

Research studies report that as many as 94 percent of all long-distance fliers experience some form of jet lag. NASA studies show that for every time zone a traveller passes, one day is required to fully regain your natural rhythm and energy levels.

What is Jet Lag?

Crossing multiple time zones disrupts your circadian rhythms and messes with your natural 24-hour body clock. That clock regulates your waking and sleeping hours and keeps you aligned with your environment. The severity of jet lag is not necessarily dependent on the number of hours on the plane, but the time zones passed through.

Most agree that jet lag is experienced more frequently when flying west to east, because of the difficulty in adjusting to ‘losing time,' versus the other direction, when you gain time zones.

Tips to Help Reduce Jet Lag

Although you cannot completely avoid jet lag, there are some steps you can take to help diminish the effects of jet lag.

Pre-flight Tips:

1. Eliminate as much stress as possible. Before departure, make sure you have all your business and personal affairs in order. Stress can increase your mental exhaustion and even more so when combined with the physical stress of jet lag.

2. Get plenty of rest. If you can, change your sleeping pattern - even if it's just by one hour -- to match your destination schedule to help you ease into the new time zone more quickly.

3. Get plenty of exercise prior to the trip, and try to avoid sickness such as flu, colds, etc. A healthy body adapts more smoothly to changes.

In-Flight Tips:

1. At the start of the flight, reset your watch so mentally you are already adjusting to the new destination.

2. Drink plenty of water to avoid dehydration. Water is better than coffee, tea and fruit juices. The air on planes is extremely dry, and most agree that dehydration worsens jets lag.

3. Avoid the temptation to drink alcohol or caffeine, which can also increase dehydration.

4. Sleep on the plane especially if it's bedtime at your destination. Use earplugs, headphones, iPod, eye masks, or other sleep aids to help block out noise and light. Carry-on a travel pillow or anything that will help you get more comfortable.

5. Exercise as much as you can on the flight (although see above tip if night at your destination). Stretch and flex your back, arms, and leg muscles while in the seat. When the seat belt sign is off, walk up and down the aisles and stand and stretch as often as possible.

6. Simply relax. Read a book. Watch a movie. Talk to your neighbor.

7. Consider taking supplements or sleep aids. There is much discussion as to whether sleep aids are a benefit or a detriment to jet lag. You know yourself best, but do your research and pick what's right for you. Some claim melatonin will cure jet lag by promoting sleep. Others suggest No Jet Lag. Both are available online and at many retail outlets.

8. Eat lightly and keep in mind your new time zone. If it's 2 a.m. at your new destination, it's probably not a good idea to eat a heavy meal. High-protein meals are more likely to keep you awake. Foods high in carbohydrates promote sleep, but fatty foods can make you feel sluggish.

9. During extended layovers, showers are sometimes available in VIP Airport Lounges. A shower always make you feel like a new person, and it wakes up the muscles and gets the circulation going again.

Post-Flight Tips:

1. If you can, relax upon your arrival.
2. If you have the option of arriving a day or two early before a meeting, take that opportunity to adjust more gradually into your new time zone.

Most of all, don't be hard on yourself. Some travellers can adjust quickly to a new time zone; others have greater difficulty. Don't feel like you have to follow all these suggested tips, and of course, there's many other tips out there to combat jet lag. Do what works for you, so you can enjoy your final destination to its fullest.