Expert Flyer Hot Topics – Where the Rubber Meets the Runway

We’re back with part 3 of our 4-part Travel Fitness series, courtesy of “How to Travel Fit” author, Tracy Benham.  Our last installment offered cures for what ails you up in the air, this post is going to arm you with tips to put jet lag to rest:

• In general, the more time zones you cross, the more you will be affected.
• Accommodate for your destination by sleeping and eating an hour earlier or later pre-flight.
• In-flight sleep medication works for some people, and if you do use it, plan on sleeping for 8-12 hours if you have to drive later.
• Eat smaller meals and get on local time immediately post-flight.

Air travel can disrupt your Circadian rhythms, leading to jet lag for even the most seasoned business traveler.  Our bodies take in everyday cues, such as sunlight, meal patterns and regular activities, which regulate and maintain our Circadian rhythm. When you cross multiple time zones, it disrupts those cues, and then your internal clock and actual external time are no longer in sync.

Tips To Avoid Jet Lag

Pre-Flight
If you’re traveling East, start by going to bed one-hour earlier each night for several nights before you leave. ( east = earlier)
If you’re traveling west, do the opposite.  Also try moving your mealtimes closer to the time you plan on eating at your destination, eat healthy meals and stay hydrated.

In-Flight
Change your watch when you get on the plane. Though this is mostly psychological, it helps your mind get into the new time zone.
Try to sleep on the plane if it’s nighttime at your destination or aim to stay awake if it’s daytime. But don’t stress if it just doesn’t happen.

Some people like to take sleep medication or over the counter sleep aid options, like melatonin. Some research shows that it can reduce jet lag, but not all research supports this claim. Although I know many people that swear by taking sleep aids, this is a personal preference and should be discussed with your physician. If you do take a sleep aid, take it 1-2 hours before you want to sleep, to let it get into your bloodstream. Plan on sleeping for at least 8 hours (or more like 10-12) if you need to drive when you arrive at your destination.

Eat light snacks and avoid heavy meals. Order the healthiest option ahead of time if you are on a long flight (specialty meals are often better for you). Skip the creamy sauces, breads and mindless eating of snacks or desserts that you would not normally eat anyway.

Post-Flight
Get on local time. Stay up till your normal bedtime hour, no matter what time you arrive. Don’t take a nap and get outside in the daylight to help you adjust quickly.

Start your healthy eating plan right when you land. Eat smaller meals for the first day to let your body adjust and not have to deal with digesting a heavy meal at the new time.