Reduce Jet Lag

Six Ways to Reduce Jet-Lag
By Sarita Barshikar, Freelance Writer

Even the most seasoned traveler is affected by jet-lag and yet we hardly give it a thought while planning for our vacation. It is a condition that is caused by the rapid change of time-zones while flying long distances. The symptoms include fatigue, insomnia, digestive problems and a general sense of malaise. This happens because a person’s normal circadian rhythm (internal body-clock) is thrown out of balance and although it is a temporary condition, it can be quite debilitating and can take days off a precious vacation. Planning a vacation in Maui (Hawaii) recently, I was advised by colleagues to wake up early to set out on several full day excursions to beat the heat and traffic. At the time, it didn’t sound very exciting. Get up early on vacation days? What really happened was that we woke up effortlessly on our own every morning. (Six in the morning was really Noon from where we came from!).

Apart from individual differences, the severity of jet lag mostly depends on the number of time zones crossed. A two hour time difference is hardly significant but there can be a night and day difference when you fly across the country or go overseas. Ideally, a day is required for every hour of time difference to be totally acclimatized to the new environment. However, with a little understanding of the aircraft atmosphere and some effort, the effects of jet-lag can be significantly reduced.

Begin a journey well by trying not to be overly tense or tired on the day of departure. Avoid last minute hassles. Remember ‘a journey well begun is half done’.
Have a light meal before you get on the plane. Apart from airline food being what it is, the air carriers have their own schedules that are different from your own hunger patterns and preferences.
Drink a lot of water to offset the reduced oxygen and low humidity of an aircraft. Avoid aerated drinks, tea and coffee. Caffeine has a diuretic effect resulting in loss of body fluid. For the same reason, stay away from alcohol (Yes, even if it’s free).
Try and walk around a little for blood circulation. Prolonged seating in one position can cause sore limbs and swelling in the feet. Remove your shoes and elevate your feet. Do a few isometric exercises.
Avoid any kind of medications like sleeping pills or tranquilizers. These drugs can cause immobility resulting in blood circulation problems. Instead, use external body aids like blindfolds, ear plugs and pillows if they help you feel or sleep better.
Set your watch to the destination time as soon as you can. It helps you to mentally start adjusting to the local time and making behavioral changes.

Be easy on yourself after reaching your destination. Try to plan your itinerary so you do not have hectic activities planned on the days of your arrival and departure. Nevertheless, if you arrive in the morning at your new destination, do not allow yourself to go to sleep. Plan an activity that will keep you occupied until it is time to go to bed.

And remember to follow 1-6 on your way back home as well. It will be time for the body clock to get back to its good old routine.