Our internal body clock is regulated by circadian rhythms that respond to daily cycles of light and dark.
When we travel over time zones, these abrupt changes confuse the body clock and cause the symptoms
known as jet lag.
The ill effects of jet lag can include fatigue, grogginess, irritability, upset stomach, headache,
disturbed sleep patterns, swollen limbs, dehydration and lack of concentration. Symptoms seem to be
worse when crossing three or more time zones and when flying east. Also adults on fixed daily routines
seem to suffer more from jet lag than those who can readily adjust to changes. The following simple
strategies can go a long way to reducing the side effects and discomfort of jet lag, while in flight
and upon arrival at your destination:
Pre-Flight
-
Drink plenty of water beforehand as dry cabin air can cause headaches, dry
skin, nasal irritation and dehydration
-
Try to get a good nights sleep. Stress and anxiety can cause headaches, upset
stomach and disturb sleep patterns
On Board
-
Stay hydrated. Drink plenty of water and avoid caffeine in coffee, tea and soft
drinks
-
Use an eye mask, ear plugs and an inflated neck pillow to help induce sleep
-
To stay awake, eat a high protein meal of meat and vegetables
-
To sleep or nap, eat a high-carbohydrate meal with rice, bread, pasta or
noodles
-
Remove your shoes to minimize swelling and wear loose, comfortable clothing
At your Destination
-
Set your watch to your destinations time zone
-
Adjust meals and sleep time to the local time. If necessary, take a brief nap
of no more than two hours
-
Take a walk outside. Sunlight and exercise help reset your natural circadian
rhythms
|