I can sleep anywhere. And I can sleep more than I need to, even more than a teenager. Basically at any time, and wherever I am – I’m a sleeper. Even standing up – although that’s just ‘snoozing’ really. But being able to sleep a lot, at the end of a long haul trip, doesn’t always help. As I really struggle with jet lag sometimes. However I have found a few ways to kick jet lag into touch a little.
What is jet lag
Jet lag generally occurs when crossing multiple time zones. In my experience there really isn’t any pattern to it sometimes. Many other influences such as the time of day you fly can contribute to the level of suffering.
What is actually happening is your internal clock or circadian rhythms, are put out of sync. Which simply means that your sleep-wake cycle is mixed up.
Why jet lag can be worse
Number of time zones
Jet lag tends to worsen if you are crossing more than 2 time zones. The more zones you cross the worst it will be. I read a statistic somewhere that suggested in some cases, you will only readjust by an hour a day. Therefore for every time zone you cross, you could find yourself taking up to the equivalent in days, before being back to normal.
Returning to the UK from New Zealand last month, proved to me, that there was some truth in this. As it took around 10 days before I started to feel like myself again. The 13 hour time difference certainly contributed to this, but it didn’t impact me as much on the way out.
As usual, on my return to the UK, I had tried to adjust to the routine of life and work immediately. However, I was still finding that at certain times of the day, I wasn’t feeling quite right. There was only so many times I could use the excuse that “it’s the jet lag”, to explain feeling that way.
Much like with alcohol and “the hair of the dog”, the turning point was simply getting on another flight. Albeit a short haul one, to Switzerland. Just the shock of getting up at 4am after a run of fairly early starts and some what late nights, almost gave me a new lease of life.
Direction
Another factor that is considered to contribute to the level of jet lag experienced is apparently which way you fly. Flying East is typically associated with losing time and so the suffering is worse. Which I guess from experience, is true for me. For example when flying from the UK to Asia or Asia to America (s), I tend to to get a reasonable amount of jet lag. The heat and sleepy way of life over in parts of Asia, I find, tends to help with that. You can just be lazy and sleep or relax a bit more in places. So I find it easy to adjust when heading there
Personally however, I suffer more going the other way. So from Asia to the UK or from the UK to the USA. I’ve never really enjoy the first few days arriving into the States. Instead I’m falling asleep early, or wanting to lay down, so much more.
Other factors
There is definitely a link between getting older and suffering from jet lag. Or at least it seems to get worse as you get older.
Tips for managing jet lag
There are a few things you can do to help reduce the chances of jet lag, but I’ve tried them all and don’t really think there is an absolute answer to avoiding it.
Change your schedule
Adapting your sleeping routine before you travel or trying to change it to your destination time whilst on the flight. So if it’s nighttime there when you depart, being tired and being able to sleep can help.
Stay hydrated
Before and during the flight, is important to drink plenty of water. This is likely to reduce the chances of becoming dehydrated. Avoiding caffeine and alcohol is also recommended but I’ve heard many people suggest this doesn’t really matter.
Exercise
Just by moving around periodically or doing some stretches in your seat, a little exercise can really help. However, doing heavy exercise after you arrive, and close to bedtime can delay sleep and make it worse. Although I find getting to the gym and back into a routine, if you are used to regularly exercising, when at home, seems to help.
Extend your visit
Arrive a few days early. Especially if you are there for a particular event and want to feel your best. I also find this is a good way to make the most of having taken a flight. Read more suggestions in my post Make the most of time off.
Other
Eating certain types of food, such as fruit; controlling light exposure or even medication may improve jet lag.
There is calculator on the British Airways website, which involves some strange suggestions. All linked to dark and light. It certainly gets positive reviews and is worth a try. Although waking up at 2am to sit with the lights on for 2 hours before staying in the dark until 10am isn’t always practical or convenient. Obviously each destinations suggestions will be calculated differently, and it can be a little bizarre. So worth a try.
Making the most of it
The best solution I have found is to stay awake as long as possible on arrival or until it is actually bedtime at your destination. Then if you find yourself unable to sleep, keep trying, but it’s best to just get up and make the most of the time available whilst you are awake. This will help with restlessness and added frustrations.
If you know your body is going to want to sleep in, set an alarm for as late as you feel is reasonable. Try not to sleep through more than a few hours of the day, at your destination. Get up and take some time to explore, trying to adapt slowly to the time zone. You could regret it of you don’t.
Returning home
When returning home, getting straight back into a routine seems to help. Even if the jet lag fights with the reality of having to be at work, at the gym, or you want to sleep in the daytime. Try to fight it, but listen to your body and don’t fight too hard. After all, your well-being is important and the jet lag will pass in time. Normality always returns, I just wish it didn’t take me so much longer to adjust than it used to 20 years ago!
If you have any of your own recommendations for ways to kick jet lag, then please do share them.
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