The Ultimate Guide to Jet Lag

Flying on an airplane over numerous time zones can create jet lag, which can affect a traveler's body for several days. Whenever you travel to a new time zone, your internal clock is going to need some time to adjust.

The main cause of jet lag is rapidly crossing time zones. Generally, flying east is worse than flying west because you must wake up earlier than you are accustomed to. People that are traveling north to south or vice versa, do not seem to have the problems because they are not crossing time zones.

Jet lag can make you tired, cranky, irritable and leave you lacking concentration. Jet lag can also leave you starving at the wrong times and not hungry during meal time. Approximately 93% of travelers will experience some form of jet lag. Some researchers say that you need an hour of "recovery" time for each time zone you fly through. Because children are more adaptable, they are not as likely to experience severe jet lag. People who are set in their daily schedules are going to be the most disturbed by jet lag. Often times, travelers board the airplane tired, nervous or anxious, which can add to the effects of jet lag. Jet lag is also worsened by the dry air inside of the airplane. If you are used to a more humid environment, the changes can be bothersome. Dry air will cause headaches, dry skin, sore throats and can also make you more likely to catch a cold, cough, sore throat, or even the flu. Because water is what your body needs during this time, carry a bottle of water on board with you, if allowed. If it is not allowed, ask the flight attendant for water throughout your flight. Ask the flight attendant if she can turn up the amount of fresh air that is circulating throughout the cabin as well. Drinking alcohol seems to make jet lag worse also. Because the impact of alcohol is 2-3 times more potent while you are flying, consuming alcohol while flying will do a double or triple whammy on you. Be cautious when eating and drinking on the airplane, unless it is water. Unusual food and drink can call for an unsettled stomach and make you feel sick. Exercise as much as you can while you are on the plane. Do leg lifts in your seat or get up and walk down the aisles. You can stand up and stretch to avoid feeling cramped. It is best not to take sleeping pills before a flight. Some may think that this will help them sleep on the plane, and it may. However, after arriving your body will feel the affects of the sleeping pill and it will be hard for your body to get back into a normal mode.

Before you depart for your trip, try to get a headstart on resetting your internal clock. Go to bed one hour earlier or later, depending upon where you are traveling, for a few days leading up to your departure.

If you will be arriving in the morning or early afternoon, sleep on the plane as much as you can. This should make you feel alert and awake upon arrival. Try to stay awake all day long and if you must, keep a napping to a minimum. If you feel extremely tired, do not deprive your body of the needed rest. If you will reach your destination at night or in the evening, stay awake during the flight. Doing so will ensure that your body is tired when you arrive and allow for the best sleep. Go to bed at your normal time. If you go to bed at 10 p.m. at home, go to bed at 10 p.m at your new destination. A hot bath or soak in the hot tub may make you fall asleep easier. Make sure that your hotel room is not too hot. For the best night's sleep, sleep in a cool-not cold- room.

After you arrive at your destination, reset your watch to local time and drink plenty of water. Dehydration makes adaptation take longer. Limit your caffeine intake because it will further interrupt your sleep schedule. In the mornings, expose yourself to bright sunlight and exercise if possible. Eat a protein-rich breakfast, because it will help you stay awake. Try to schedule meetings according to your internal clock so that you will be awake and alert. If you have traveled 3 hours ahead of your normal time and are used to having meetings at 9 a.m., then schedule the meeting for 12 p.m. While you are adjusting to new mealtimes, eat small meals throughout the day.

Before long, your body will adjust to the new time zone and you will feel better. And, of course, about the time you adjust, it will be time to head back home and adjust again!