Jet lag? Never experienced it. I have traveled to different time zones many times, but I really don't know what jet lag feels like. So, why am I writing about something I have never experienced? What authority have I? Only because I have been with those who have had jet lag and I can see it is not the way to start your trip!
Could it be that I have NOT experienced jet lag because I follow a certain routine before I go and when I get there? Are the actions I take, the items I pack, my saving grace? (I admit, I may also have never experienced jet lag because I am always tremendously excited to be where I am going, and my lack of symptoms could be merely an adrenalin rush. But, I am going to stick with my first reasoning - the process and preparations I take before, during and after I get there.)
Symptoms of Jet Lag
Flying east is more challenging than flying west, generally speaking, but if you experience these symptoms once you arrive to your destination, it just may be jet lag:
- sleepiness during the day
- insomnia at night
- brain fog
- weak appetite
- ravenous in between meals
- general sluggishness
- irritability
Well, it just does not have to be so. There are some actions you can take before during and after your journey to make your adaptation to your new time zone a lot easier. Take a look.
Before You Leave
Here are some strategies to consider before you leave for your trip:
Start extra hydration a day or two before you leave. Air travel is incredibly dehydrating. Your body will appreciate the extra water levels before the cabin door is closed.
A week before your departure, start shifting your bedtime and wake-up times. Move them slightly to get closer to the time zone of where you are traveling. Even a small shift can make it easier to adjust.
Plan your flight to arrive in the daylight. This may work for you because you will psychologically align with the hustle and bustle of where you have arrived and find it easier to get with the flow.
Conversely, arrive late at night. This has worked for me as I just went straight to sleep when I arrived. I woke up the next day ready to go fully adjusted to the new time.
Catch your zzzz's before you leave. You may think staying up all night will make you so tired you will fall asleep easily on the plane but you never know who you may be sitting next to, in front of or behind and the disruptions may be great. Best to be fully rested before you embark on your journey.Start extra hydration a day or two before you leave. Air travel is incredibly dehydrating. Your body will appreciate the extra water levels before the cabin door is closed.
A week before your departure, start shifting your bedtime and wake-up times. Move them slightly to get closer to the time zone of where you are traveling. Even a small shift can make it easier to adjust.
Plan your flight to arrive in the daylight. This may work for you because you will psychologically align with the hustle and bustle of where you have arrived and find it easier to get with the flow.
Conversely, arrive late at night. This has worked for me as I just went straight to sleep when I arrived. I woke up the next day ready to go fully adjusted to the new time.
Create a calming playlist to lull you to sleep. A playlist of songs that calm you is a great way to block out plane noise or the guy next to you! Check out this app with free mellow sounds to download.
Purchase a travel "white noise" maker. I love this tool. It masks hotel disturbances and creates an even hum that helps quiet my thoughts.
Pack a useful carry-on. Pack your carry on with lip balm, moisturizer, lemon water, a variety of filling and healthy snacks, your iPod (with those calming songs), eye cover, pillow case, etc. More specifics on this at a later post.
Purchase a travel "white noise" maker. I love this tool. It masks hotel disturbances and creates an even hum that helps quiet my thoughts.
Pack a useful carry-on. Pack your carry on with lip balm, moisturizer, lemon water, a variety of filling and healthy snacks, your iPod (with those calming songs), eye cover, pillow case, etc. More specifics on this at a later post.
Consider Melatonin. It is a naturally secreted hormone in humans that affects the body's circadian rhythms. There is some evidence that when administered during the day, melatonin increases the tendency to sleep better at night. Click here for more information, but absolutely consult your doctor first before leaving town and taking it with you.
On the Plane
Once you board the plane, try these tips for a better arrival:
Keep drinking. Water that is. Yes, try a big glass every 60-90 minutes that you are awake.
Skip the booze. It will only mess up your sleep patterns and make you even more dehydrated causing a headache when you land.
Shun caffeine. Stay away from tea and coffee. Try chamomile tea instead if flying at night.
Set your watch. Find the time where you are going and begin setting your mind and body to that time.
Leave the sleeping pills alone. They're not worth it. They will do nothing to assist the jet lag and will just leave you feeling groggy when you land.
Keep germs at bay. I wipe down the tray with cleaning wipes and use a pillowcase I throw in my carry-on to cover the pillow they provide. I also pack warm socks and a small blanket or shawl that I bring with me for extra warmth and skip the one the airline provides.
Keep drinking. Water that is. Yes, try a big glass every 60-90 minutes that you are awake.
Skip the booze. It will only mess up your sleep patterns and make you even more dehydrated causing a headache when you land.
Shun caffeine. Stay away from tea and coffee. Try chamomile tea instead if flying at night.
Set your watch. Find the time where you are going and begin setting your mind and body to that time.
Leave the sleeping pills alone. They're not worth it. They will do nothing to assist the jet lag and will just leave you feeling groggy when you land.
Keep germs at bay. I wipe down the tray with cleaning wipes and use a pillowcase I throw in my carry-on to cover the pillow they provide. I also pack warm socks and a small blanket or shawl that I bring with me for extra warmth and skip the one the airline provides.
Prep for sweet dreams. If flying at night, prepare for the end of the day. Get in line for the bathroom and remove contact lenses and make-up with facial clothes you packed as well as brush your teeth and apply lots of moisturizer and lip balm and whatever else you normally do to prep for sleep time. Bid your seat mates a good night and tune out the world with your eye covering, ear buds with soothing songs and slumber off.
Take a stroll. Walk up and down the cabin every hour or so you are awake to keep blood clots from forming and keep your circulation going and swelling down.
Once You Get There
When you arrive, your jet lag plan is still in action. Much of your success has to do with how well you sleep once you get there, thus a lot of these tips have to do with that aspect of your arrival.
Keep drinking. More water. Dehydration can set in later and just make you feel awful. Just keep up the healthy habit.
Make friends with the front desk. Ask the hotel for voice mail services if available so that calls will not awake you. And while you are at it, ask for a wake up call in case you miss your phone alarm, etc. You will not lie awake worrying about it cause you have a back-up.
Before unpacking, check the room for potential sleep disturbances. This could include having a room near the elevator or snack room, drapes that do not close properly, previous smoker, etc. You may want to switch rooms, if available.
Talk a walk in the sun. If daylight when you arrive, take a short stroll to see what is around your hotel, get your blood circulating after all that sitting and besides, daylight is a powerful stimulant for regulating the biological clock.
Keep first meal light. Of course, enjoy the cultural cuisines, but don't eat a rich meal first thing. Your body is adjusting and does not need the extra work of digesting a huge meal.
Do not nap. Really try and get in the swing of the schedule of where you are visiting. Try to stay awake at least to 9 p.m.
Keep a low profile. If possible, keep the first day mellow to adjust. Go to a park to people watch and have a picnic, eat a light meal at a cafe, stroll the beach, etc.
Keep drinking. More water. Dehydration can set in later and just make you feel awful. Just keep up the healthy habit.
Make friends with the front desk. Ask the hotel for voice mail services if available so that calls will not awake you. And while you are at it, ask for a wake up call in case you miss your phone alarm, etc. You will not lie awake worrying about it cause you have a back-up.
Before unpacking, check the room for potential sleep disturbances. This could include having a room near the elevator or snack room, drapes that do not close properly, previous smoker, etc. You may want to switch rooms, if available.
Talk a walk in the sun. If daylight when you arrive, take a short stroll to see what is around your hotel, get your blood circulating after all that sitting and besides, daylight is a powerful stimulant for regulating the biological clock.
Keep first meal light. Of course, enjoy the cultural cuisines, but don't eat a rich meal first thing. Your body is adjusting and does not need the extra work of digesting a huge meal.
Do not nap. Really try and get in the swing of the schedule of where you are visiting. Try to stay awake at least to 9 p.m.
Keep a low profile. If possible, keep the first day mellow to adjust. Go to a park to people watch and have a picnic, eat a light meal at a cafe, stroll the beach, etc.
And, most of all, certainly - enjoy your trip!
And, next time, more on that carry-on and what you may want to include.
What about you? Please add any tips you have in the comments and include any exciting destination, please!
map: photo credit: <a href="http://www.flickr.com/photos/seattlemunicipalarchives/2575095057/">Seattle Municipal Archives</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>
passport: photo credit: <a href="http://www.flickr.com/photos/hjl/101443399/">hjl</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>
nightl: photo credit: <a href="http://www.flickr.com/photos/9422878@N08/9349657996/">Bill Gracey</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>
nightl: photo credit: <a href="http://www.flickr.com/photos/9422878@N08/9349657996/">Bill Gracey</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>
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