10 Tactics to Reduce the Effects of Jet Lag
With some of the world’s top holiday destinations being New York, Sydney, Thailand and Spain, it’s clear our idea of the perfect holiday is becoming extremely varied.
Many of us also travel all over the world for business trips, and it’s been estimated that in the UK the number of international flights has risen by 56% in the last ten years.
Particularly if you’re a business traveller, arriving at your destination feeling groggy, and tired is far from ideal.
What is jet lag?
Jet lag is a temporary disruption of the body’s sleep/wake rhythm following air travel across several time zones. This causes our internal clock to be out of sync with the external environment.
Our body is synchronised to night and day by the action of sunlight through brain chemicals or neurotransmitters, especially melatonin. These include temperature, hormones, digestion, heart rate, blood pressure and brain states.
Symptoms of jet lag include:
- Dehydration
- Fatigue
- Broken sleep patterns
- Disorientation
- Irritability
- Disrupted digestion
- Poor concentration
Flying east or west?
British Airways state that:
“Though the body clock has difficulty adjusting to time zone travel, it prefers flying in an east to west direction. This is because although we live on a 24-hour day, the natural rhythm of our clock is programmed to operate on a day that is longer than 24 hours. So our internal clock can naturally extend our day, but it finds it very difficult to reduce the hours in our day.
When flying west you are adding hours and going in the natural direction of your internal clock. For example, flying westward from London to New York involves extending your day by five hours, while the eastward flight from New York to London results in shrinking your day by five hours.”
How to reduce the effects of jet lag:
Pre flight
#1 Get enough sleep. Make sure you have had enough sleep before you leave - having a ‘sleep debt‘ will only make jet lag worse. If you will be flying westward, try to go to sleep as late as possible two to three days prior to departure, which will make it easier to adapt to the new location.
#2 Drink plenty of water before, during and after your flight to help combat dehydration.
During the flight
#3 Set your watch to the new time zone immediately, and try to sleep as if the time is that of your destination.
#4 Limit or avoid alcohol and caffeinated drinks. Apparently, due to altitude, pressurization and dehydration, one drink during your flight has the alcoholic equivalent of nearly two and a half on the ground.
#5 Eat small meals frequently, choosing lighter foods like fruit and vegetables where possible. Check out How to Eat Healthy While You Travel.
#6 Try some yoga. Yoga postures and breathing have a rejuvenating and calming effect on body, helping you to re-balance, and reduce flight related stress. Yoga can also help to counter the effects of long hours sitting with your limbs crunched up and restricted. (Source Yoga Abode.)
Post flight
#7 Get some natural light when you arrive, if possible - this will help to ‘reset’ your body clock to fit into the new time zone.
#8 Quickly get into routine. Try to adapt to your new time zone and routine as soon as possible. Force yourself to stay awake if you’re arriving in the evening, or if you’re arriving in the morning take a 20 minute nap to keep you going till bedtime.
#9 Eat meals at the correct times, and opt for those containing protein for breakfast and lunch to help you stay alert, and carbohydrates for dinner to encourage sleep.
#10 Drink caffeinated drinks in moderation during the day, and avoid alcohol or caffeinated drinks for a few hours prior to sleep.
Check out British Airways neat Jet Lag Calculator, which will give you tips on how to minimise the effects of jet lag.
I’ll be travelling back to the UK from Australia in the next couple of weeks, so any other tips on how to combat the symptoms of jet lag are most welcome! 
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Jun 13, 2008
That’s interesting that we adapt more easily flying east to west. I have recently flown twice on relatively long trips, and did not notice a difference from going east or west. However, I still felt the effects of jet lag, and that’s not fun. Thanks for the list of tips. Next time I’ll have to try a few of these, because I know there are a few that I haven’t been doing when I fly.
Jun 18, 2008
Hi Tom,
Yes, I haven’t noticed the effects of flying east to west either, but I’ll be flying internationally again soon and I’m interested to find out if I notice it now that I’m more aware. I suppose it won’t effect everyone in the same way.
Aug 3, 2008
I always find it easier to travel west to east. And, friends have told me the same thing. I’m flying to Bali in November, I’ll check again. But I may not have a problem with your great advice. Thanks!
Kalidasa’s last blog post..Chi Gung Yoga
Aug 4, 2008
I’ve flown from USA to Australia 4 times and a few things that worked for me to combat jet lag was to get enough sleep on the flight, keep hydrated by drinking enough water and not eat as much on the plane. It was tough the first time out there but it got easier the subsequent times.
Hope that helps!
Sal
Sal - Luggage Repair Parts Guide’s last blog post..Helpful Tips on Luggage Repair Parts
Aug 8, 2008
Hi Kalidasa,
Hope the tips help with your future journey.
Hi Sal,
Having just returned from a visit to the UK back to Australia, your advice is exactly what I did this time.
I had 5 different flights in total, and only felt ill on one - I think I ate a little more than I should have. For me keeping hydrated and sleep are essential as well, not always easy! Thanks for your comments.