The ability to travel is one of life's greatest and sweetest gifts. Whatever the reason for your travels, you may also find yourself on the slightly less favourable side of travel, Jet Lag. Below, we address the effects of jet lag and how how this impacts our sleep.
What is Jet Lag?
Jet lag is an imbalance in our body's natural 'biological clock' caused by travelling across different time zones. Our bodies work on a 24-hour cycle called 'circadian rhythms'. These rhythms are measured by the distinct rise and fall of body temperature, hormone levels, and other biological conditions. All of these are influenced by our exposure to sunlight and help to determine when we sleep and when we wake(1).
When travelling to a new time zone, our circadian rhythms are slow to adjust and can remain on their original schedule for several days. This results in our bodies telling us that it's time to sleep when it's actually the middle of the day, or makes us want to stay awake when it is late at night.
Solutions to Ease Jet Lag
Change your watch to the destination's time zone as soon as you board the flight. The more you check the time, the more your brain is convinced of it's new time zone. Once you arrive at your destination, keep to your new location's time and not the time it would be at home or that you feel it is. Exercise can also help with jet lag, try fitting in some exercise before your flight which will also help to reduce any stress too. If you can manage it, get some exercise when you have arrived at your destination, even a short walk around your resort can help.
Avoid Caffeine and Alcohol
A huge trigger of jet lag is excessive caffeine or alcohol consumption when flying. While sugary, caffeinated and alcoholic drinks may quench your thirst initially, the sugars and artificial sweeteners will leave you dehydrated in the long run. It's important to stay hydrated when travelling, especially on a long-haul flight, as dehydration at altitude causes toxin build up because oxygen is scarce and your body functions less efficiently, causing you to feel groggy after a long flight(2).
Sleeping in Transit
When trying to get some sleep during your flight, make sure that you're doing so at the correct time at your destination. So, if it's night time at your destination, try to catch some sleep according to the local time, not the time zone you've left. Using a sleep aid like Melatonin, a hormone that controls the body's circadian rhythm may help you sleep better. Try using earplugs, an eye mask, neck pillow and a blanket to make yourself comfortable and minimise light and noise to help you nod off.
Remember to Switch Off
It's hugely important to continue your sleep hygiene schedule when on a flight too, by switching off all devices at least an hour before you want to fall asleep as well as changing your devices and watch to your destination time as your brain will accept the time it sees as the correct time.
Be prepared for your next big trip with these simple tips.
Travel Happy, Arrive Refreshed!
Footnotes:
1. https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
2. https://www.news-medical.net/health/How-Does-Airplane-Travel-Affect-the-Human-Body.aspx
