How to Reduce Jet Lag?

23 may 2018

Jet lag can do strange things to you: feeling the urge to sleep while the world around you is just waking up. Feeling ravenous at 'inappropriate' times. Or being unable to fall asleep while the streets are quiet and the night has long since fallen. Fortunately, we often experience it for a good reason: a wonderful holiday. But it can be quite annoying.

You Can't Prevent Jet Lag, But You Can Minimise It

Our 24-hour rhythm, crucial for a well-functioning body, can be significantly disrupted by jet lag. Unfortunately, there is no miracle cure, but we do have some tips for you.

Tips to Minimise Jet Lag

Before flying: Make sure you board the plane well-rested. Research shows that if you are healthy and fit, you recover from jet lag more quickly. During the flight:

Set your watch to the time of your destination to start adjusting
Preferably eat light meals
It helps to eat meals aligned with the new time
Only sleep on the plane when it is also night at your destination
Stretch your legs regularly
Drink plenty of water
Avoid alcohol

Upon arrival: Sleep and eat according to the new time zone. Do not be tempted to take naps, as this prolongs the jet lag.

Luxury Problem, Luxury Solution?

Jet lag is certainly a luxury problem, created by technological advancements. Fortunately, the same technology also helps us again. There are a few handy apps developed for this purpose. We mention a few…

Light Versus Dark

One of the most well-known apps is called Entrain. It is based on light and dark. Daylight influences our sleep-wake cycle. It triggers the production and breakdown of substances that make you tired or alert. The app creates a lighting schedule based on the information you provide. This schedule indicates when you should make it dark or light in your home. This way, your body adjusts to the new time zone. Now you might think, 'how convenient, but I can't just darken everything while I'm working?' That's correct. If you follow the instructions closely, the app claims it takes two days for your internal clock to sync with the new rhythm. If you can't stick to it, which is quite understandable, Entrain recalculates based on your adjustments.

Going to Bed an Hour Earlier?

Another free app is 'Jetlag Rooster'. It is somewhat simpler to use. Based on your data, it calculates a personal 'jet lag plan'. The app might advise you to go to bed an hour earlier and gives you tips such as "seek light after waking" or "avoid light".

Does It Matter Which Direction I Fly?

Yes indeed. If you fly against the time, towards the east, your day becomes shorter. Your beach holiday to Thailand will therefore result in a greater jet lag than a city trip to New York. At least, on the way there.

Melatonin

Take melatonin with you on your trip. It contributes to reducing the experience of jet lag symptoms. When the sun sets, your body produces melatonin, helping you fall asleep faster. When you fly across multiple time zones, this process is disrupted. Take the tablets around bedtime, from the first day of your trip to 2-5 days after arrival*.

*This effect is achieved with a minimum intake of 0.5 mg shortly before bedtime on the first travel day and a few days after arrival at your destination.

Author: Sanne van der Rijt