Dealing with Jet Lag
These are my suggestions on how to minimize and deal with jet lag. They are
based on my unscientific research and personal experience.
First, I don't like the idea for taking Melatonin or sleeping pills. I think
they might be fine if given under a doctor's direction but, even that would take
experience to determine what is right for each individual. Sleeping pills will
force you to sleep at the correct time, but they do not address the real cause
of jet lag. The real problem is that after a long flight to another part of the
world your body clock does not match the local clock. Melatonin is naturally
secreted by your body as the night falls and you get ready to go to sleep. While
over the counter supplements are available, they are not controlled by the FDA.
In addition, since Melatonin should only be in your system at night you really
cannot take it until after you arrive at your destination and the sun goes down.
This doesn't help you if you need a clear head to navigate a train station right
after arrival.
I think one of the best ways to avoid jet lag is to try to reduce the difference
between your body clock and the local clock. To accomplish this adjust your
waking and sleeping pattern before you leave. For example, if you are traveling
eastward (say to Europe) go to bed and get up progressively earlier for a week
before you leave. If you can shift your body clock just two hours you've changed
a transatlantic flight to a cross-country flight. There is some research to
suggest that your digestive system also effects your body clock (beyond a
growling stomach). I have not been able to effectively adjust mealtimes. It may
be better to adapt a routine of many small meals the week before departure. The
next thing to do is to get a good nights rest the day before you leave. If
you're like most people, you won't get much sleep on the plane.
Once you get on the plane set your watch and more importantly schedule to the
destination time immediately. This usually means that right after take off it
will be time for you to go to sleep. Eat a meal before you get on the plane
(hey, you have to be there two hours in advance anyway) and skip the airplane
food. Bring a bottle of water on the plane. Every time you wake up, take a drink
of water. Air travel can dehydrate you and you don't want to add this to the
list of things your body has to deal with. You should avoid alcohol for this
same reason. Don't worry that you will have to get up and go to the bathroom a
couple of times. This will give you a chance to stretch some.
If after you arrive, it is still daylight, try to get out in the sun. If you
must take a nap make it a short one. The first day may be a little bit hard, but
after a good nights rest you should feel just fine.
These techniques have worked well for me on trips both eastward and westward up
to seven hours different from my home clock. I will say that if your trip is to
the other side of the globe, there is probably not much you can do to avoid jet
lag. You will undoubtedly need at least a day or two at each end of the trip
just to feel rested.
Finally, when you feel yourself getting cranky due to lack of sleep
just think of this...Would you rather be dealing with jet lag or driving to work
or sitting in a budget meeting or standing in line at the grocery store.....
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