Gabriele Steindl: Professional Kitesurfer & Freelance Writer - Action, Lifestyle & Travels
10
Aug 08
How to beat the JET LAG
Long haul flights often come with a rather unpleasant side-effect: the ‘Jet Lag’. Grrrrr, yep, a real killer: fatigue, insomnia and sometimes even dizziness, digestive discomfort, daze and decreased efficiency.
To cross several time zones in a short period of time has its effects on us. It sucks, cause the faster and further we travel from west to east and vice versa, the harder it hits us. Our inner body clock simply takes time to synchronise with the outer one.
Here a couple of facts around the jetlag-phenomenon as well as tips in order to keep the effects of ‘travelling through time’ to a minimum:
– travelling from west to east is less-a-strain than the other way around: it’s scientifically proven that flights towards the west is easier absorbable by our inner body clock than towards the east. That’s due to the direction of the time lag, i.e. towards the west the days become longer, appreciated by our bodies way more than shortening the day, reason being that our bodies are set by nature to a sleeping-rythm of 25 hours.
– better day than night: assuming that boarding a plane just at dusk, to sleep over night and to get off it totally refreshed and ready for the day to come is rather a dream that reality. Of course, you could use some ‘sleeping assistance in tablet form’, however still, generally, the jetlag hits you harder when travelling through the night. Thus if you have the choice, go for a day-flight rather than a night-one in order to be back on the full energy-track asap !
– let there be light! Light is the best remedy to get the body clock back up running on normal speed. Yes it’s scientifically proven, light – no matter whether natural or artificial – stimulates the production of the Melatonin hormone which is taking care of one’s sleeping rhythm. Brightness inhibits the production of melatonin and thus keeps us more awake than f.ex. inside a dark hotel room. Thus even if u feel a bit shattered from a long trip, enjoy the sun outside al fresco and let the melatonin do its job once back in the hotel when you switch off the light…
– get the body ‘in the mood 4 change’ already ahead of the trip: it’s relatively easy and recommendable to condition the body for a time change already in advance, ideally when still back home. Thus simply by moving the time that you usually go to bed slightly – i.e. when you’re gonna travel towards the East you should go to bed a little earlier, towards the West a bit later – will help to tune your body clock in anticipation of your sleeping phases at the destination.
– ammend the time on your watch ! Once you have boarded the plane it’s advisable to change your watch to the local time of your destination and by that to familiarize yourself and your body with new patterns. I.e. if it’s night at the destination whilst you’re travelling you shouldn’t eat the heaviest, biggest meal possible. Same with sleeping. Obviously rest is always good, however, try to stick to a rythm as you would there at the destination of your trip.
– after your arrival: try to avoid taking a nap if tiredness hits you hard throughout the day of arrival or keep it short (max. of 1 hour) in order not to affect adversely your nightly sleeping repose. A light lack of sleep will bed you nicely whereas the effects of a ‘too-long’ recreational nap at the wrong time will keep you awake!
– night cap / sleeping draft? Ok, one glass of red wine or a beer can help to get you tired and with snoozing away, however, please don’t go for the ‘binge drinking sleeping aid’. It goes without saying that heavy consumption of alcohol is not recommendable, besides it also has adverse effects on your sleep-all-throughout-the night behaviour. Yes alcohol will keep you from entering the deep sleeping phases or sleeping all throughout the night and by that prolong the time that your inner watch needs to get used to a change in time.
– food contra jetlag: not too heavy before going to bed, drink A LOT in order to make up for dehydration on the plane and a good protein-kick in the morning for a fresh start!
– if nothing of the above will get you the vital nightly rest: drugs ! If sleeping disorders at the destination persist you might want to try some short-term sleeping aids. There is loads of homeopathic stuff out there that will help you to get your body clock in balance with the new local conditions from passiflora-extract to valerian, chamomilla D30 and more. I would recommend going the green way, however, if you decide to go for hypnotics doctors recommend aids with short half-life periods (Benzodiazepine – only available on prescription!). Those can be broken down by the body quicker and you will wake up well rested, fresh & fit !
Safe travels folks & have fun !!
Yours Gabi