Jet lag, also known as time zone change syndrome, is a sleep disorder that can affect anyone who travels quickly across multiple time zones. Your body has its own internal clock, or circadian rhythm, which signals your body when to stay awake and when to sleep. If you’re a UK business traveler who frequently commutes to different parts of the world, you definitely have battled with jet lag at some point. But fret not, we’re here to provide you with the best tips and techniques to overcome jet lag and enjoy your business travel to the fullest.
Understanding Jet Lag and Circadian Rhythm
Before we delve into the solutions, let’s first understand the problem. Our bodies run on a 24-hour sleep cycle, also known as the circadian rhythm. This rhythm is influenced by sunlight and tells our bodies when it’s time to sleep and when it’s time to wake up. When we travel across time zones, this rhythm gets disrupted, leading to jet lag.
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Jet lag can cause various symptoms such as insomnia, fatigue, gastrointestinal problems, and difficulty concentrating. These symptoms can be a particular nuisance when you’re on a business travel and need to be at your productive best. It’s commonly noted that traveling east (from the US to Europe, for example) tends to cause more severe jet lag than traveling west. This is due to our circadian rhythm naturally running a bit longer than 24 hours, and flying east makes the day shorter.
How To Prepare for the Travel
Proper preparation before your flight can help minimize the effects of jet lag. Here are some tips that can assist you:
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- Adjust your schedule: Start shifting your sleeping and eating schedule to match the timezone of your destination a few days before the travel. This will help your body to gradually adjust to the new time zone.
- Stay hydrated: Drink plenty of water before, during, and after your flight. Dehydration can exacerbate the symptoms of jet lag.
- Avoid alcohol and caffeine: Both alcohol and caffeine can disrupt your sleep and exaggerate jet lag symptoms. It’s best to avoid them before and during your flight.
During the Flight
The actions you take during your flight can also have a significant impact on how you cope with jet lag. Let’s explore a few tips:
- Adapt to the new time zone: Adjust your watch to the destination time zone as soon as you get on the plane. This can psychologically help you adjust to the new time zone quicker.
- Sleep on the plane: If it’s night time at your destination, try to sleep on the plane. Use an eye mask and ear plugs to help block out light and noise.
- Move around: Long-haul flights can lead to a lack of movement for extended periods. Get up, stretch, and walk around the cabin when possible. This will help to keep your blood circulating and prevent stiffness and discomfort.
After Arrival at the Destination
Once you arrive at your destination, there are several strategies that can help your body adjust to the new timezone:
- Expose yourself to light: The body’s circadian rhythm is deeply influenced by sunlight. Spend lots of time outside in natural light. This will help reset your internal body clock to the new time zone.
- Stay active: Try not to nap as soon as you arrive, even if you’re feeling tired. Keeping active on your first day will help you adapt to the local time zone faster.
Use of Melatonin
Melatonin is a hormone that plays a crucial role in sleep. Your body produces more melatonin when it’s dark, signaling your body that it’s time to sleep. Some studies have found that taking melatonin supplements can help combat jet lag.
Start taking melatonin after darkness falls in your new time zone. Be sure to consult with a healthcare professional before using melatonin or any other sleep aid.
Remember, overcoming jet lag is about helping your body adjust to a new time zone. With the right preparation, actions during the flight, and steps upon arrival, you can mitigate the effects of jet lag. It may not always be completely avoidable, but with these techniques, you can certainly lessen its impact and ensure you’re ready for your business commitments.
Practical Steps for Managing Jet Lag on Return Trip
Understanding your circadian rhythm, adjusting to time zones, and managing your activities during the flight and upon arrival at your destination can be quite helpful in overcoming jet lag. However, bear in mind that jet lag is not a one-way street. Your return trip to the UK also requires some attention.
As you prepare to fly back home, start adjusting your schedule to match the UK time zone a couple of days before your departure. Just like you did on your outbound trip, gradually shifting your sleeping and eating schedule to match your home time zone can help minimize the effects of jet lag. Stay hydrated and avoid alcohol and caffeine.
During the flight, try to sleep if it is night time in the UK. Use an eye mask and ear plugs to help block out light and noise. Keep your body moving to maintain circulation and prevent stiffness and discomfort.
Upon your return, exposing yourself to natural light in the UK and remaining active can help reset your internal clock to local time. If possible, try to resist the urge to go to bed earlier than the local bedtime. Remember, you can also use melatonin, after consulting with a healthcare professional, to help reset your sleep schedule.
Concluding Remarks
In conclusion, jet lag can be a challenging aspect of business travel for many UK travelers. However, by understanding your body’s circadian rhythms and how they are affected by travel across different time zones, you can effectively manage and even overcome jet lag.
Pre-travel preparation, hydration, limiting alcohol and caffeine, adjusting your activities during the flight, and effective strategies upon arrival at your destination and upon your return can all contribute to minimizing the effects of jet lag.
Using melatonin, a natural hormone that helps regulate sleep, might also be beneficial, but it is always advisable to consult with a healthcare professional before trying any sleep aids.
Remember, the key is helping your body adjust to new time zones, rather than fighting against your internal body clock. It may take a bit of effort and planning, but with these travel tips under your belt, you can ensure you’re always at your productive best, no matter where your business commitments take you.
Jet lag may be an unwelcome companion on long haul flights, but with adequate light exposure, hydration, and attention to your sleep schedule, you can make your travel experiences much more enjoyable and productive. After all, as a business class traveler, you deserve nothing less. Safe travels!
