Getting over Jetlag
After returning from my latest European trip, I really suffered from Jetlag for about 2 days. I know all the things to do to minimise the effects of Jetlag but thought I’d put it out there and ask around to see what other weird and wonderful antidotes my friends might have. Below is a list of things that came up. Some you may have heard of before, others you may not, but as I say to my kids, “sharing is caring” so I will happily repeat them all!
Pre-Flight
There are a few things you can do pre-travel that are supposed to help with jetlag. These include doing some exercise the day of and getting outside into the sun for a good dose of melatonin and Vitamin D. Eating lightly, drinking plenty of water, getting a good sleep (a little difficult when excitement for the trip kicks in) and taking a multivitamin or similar supplement to boost your immune systems and get everything working just right. Another good idea is trying to get into the sleep pattern of the place you are visiting before you go, although this may be difficult to implement. Trying to avoid stress and stressful situations. If possible, have a stopover enroute to help break a long journey.
If you can, arrive a day early to help you adjust, especially if you are travelling for a conference or special event that you have to be bright-eyed for at a given time. Try to avoid arriving late at night as this will make it harder to adjust to a new time zone. The plane you fly on may also have a marked effect on how you deal with jetlag. While we can’t always choose the plane type, the A350s and A380s hi-tech humidification systems help the air retain moisture and LED lighting systems are capable of creating 16.7 million shades of colour simulate natural phases of the day, helping stave off jet lag. Another perk is an air purification system which renews the air every two minutes. Travelling in First, business or premium economy certainly make the trip more comfortable and can assist with relaxation, but let’s face it, we can’t all afford this luxury.
During the flight
Make sure you relax and rest. Switch your watch over to your new time zone and try to adjust your sleep patterns accordingly. If you were lucky you have started doing this a few days prior to the trip as well.
Eat light, small meals frequently with lots of fruit and vegetables. Airplane food can be astonishingly bad for you, high in quick carbohydrates, overly processed oils and mysterious additives that will make you feel rough. Just think of how long it’s been sitting there waiting to be re-heated and served up to you. How do they keep it “fresh” for so long? Best to stick with light, fresh fruit if you can. Also, think of what that food is doing in your insides. It’s a well-known fact that air travel increases flatulence due to the air pressure in the cabin, so if you can assist your body by eating simple foods you will be doing it and your fellow travellers a favour.
Drink lots of water and try to avoid caffeine and alcohol, especially if it’s at a time when you normally wouldn’t be drinking it anyway. When you're flying at 38,000ft, humidity levels can be as low as 4 per cent, with research indicating the average body is stripped of up to 1.5 litres of water during a three-hour flight!
Try to walk around the plane periodically and stretch your legs. I’m that person in the back doing squats and leg lifts midflight to get the blood moving. I don’t care how I look, but I do care how I feel! Rotate your ankles while sitting in your chair, raise your knees up if you can and just move as much as possible to get that blood flowing. This also helps move gasses out of your intestinal system as noted above and will help you feel less bloated.
Medicate if needed. Jet ease and electrolytes are good and there are lots of homoeopathic remedies you can take inflight that are supposed to assist with fatigue. Check with a Dr first, but it may be useful to take melatonin and try to avoid sleeping pills as they will often make adjusting to your new time zone harder in the long run. Melatonin is a hormone that tells your brain when it’s time to wind down and go to sleep. Taking a small amount, between three to five milligrams, 30 minutes before you want to go to sleep, can really help your body clock. Taking it in the morning tricks your brain into believing you slept longer.
Use your eye mask and earplugs or noise-cancelling headphones while on the plane to help you try to sleep when it’s appropriate for your new time zone. This may mean when the plane is fully lit. I will often put a blanket over my head to help block out light and noise, I might look stupid but if it helps me then I don’t care.
Wearing comfortable, non-restrictive clothing can help you for obvious reasons and you don’t want to be overheated or too cold so I always like to bring a wrap with me as well. This extends to footwear as well. Wearing boots on a long-haul flight might end up being painful after 15 hours if your feet decide to swell. Moisturising your face and hands, nasal spray, face spray, lip balm, eye drops, all can assist you with feeling better once you have landed.
Consider a tech detox while in flight and use the time wisely to unplug from your devices.
Support your neck and head with a neck cushion and practice breathing deeply at intervals. The air pressure in aircraft cabins is equivalent to what you would experience outside at 6000 to 8000ft, meaning your blood absorbs less oxygen (one UK study shows the average person's oxygen level drops by approximately 4 per cent), causing sleepiness, headaches and a lack of mental sharpness. It’s a good idea to do some deep breathing every 30 minutes to help get the oxygen moving around your body, especially if it’s difficult to get up and physically move around the cabin. Try to avoid seats in galleys, near washrooms and at the back of a plane, which are bumpier and where you may be constantly annoyed by other travellers wanting the restrooms or doing their own mid-flight stretching.
On Arrival
Get outside into the sun if possible and do light exercise. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.) Try to look at the sky without sunglasses as the bright light helps to anchor the body’s entire 24-hour cycle.
Eat a high protein breakfast that will keep you fuller longer and give you the energy to stay awake if you arrive somewhere early. Try to avoid napping during the day but if you have to, limit it to 2 hours maximum and set your alarm to get you back up and about until you can get to sleep later that evening.
Don’t overdo your daytime activities on the first day, keep it light with an emphasis on getting out into the sunlight and try and stick to your am and pm daily activities as you would do at home.
Some people like to take a bath to relax prior to bed or meditate to help relax and settling into the new time zone.
If you’re prone to constipation make sure you bring a gentle laxative to help get things moving in the right direction, a little light exercise will certainly help your body rid itself of toxins built up over a long time sitting on a plane getting where you are going to.
If you need to freshen up take a shower at a temperature cooler than you normally would. This can help trigger a hormone response akin to what normally occurs waking up – helping to put you back on track.
I hope some these tips were helpful and that your next long-haul trip is hassle free and get to your destination feeling fabulous and ready to take on the world!