- 1 The Complete Guide to Combat Jet Lag
- 1.1 9 Natural Ways to Cure Jet Lag
- 1.2 Health Tips to beat Jet Lag
- 1.3 How to Avoid Jet Lag
- 1.4 How to Avoid jet lag
- 1.5 How to Beat Insomnia, Jet Lag and Master the Nap
- 1.6 How to Beat Jet Lag
- 1.7 How to Beat Jetlag, Tips & Cures
- 1.8 Jet Lag Action Plan
- 1.9 Jet lag Demustified
- 1.10 Sleep Well!
- 1.11 Ten ways to help reduce jetlag
- 1.12 JetLag, No Travel Required
The Complete Guide to Combat Jet Lag
9 Natural Ways to Cure Jet Lag
Vacations are often the highlight of our year, offering that long awaited opportunity to relax and unwind. However, when you’re hit with jet lag. the first days of your trip can seem anything but enjoyable. Here are 9 natural ways to help get your body back on the road after a disorienting long-haul flight.
What is jet lag?
Jet lag is caused by disruption to our body’s “Circadian Rhythm” which is a 24- hour cycle responsible for daily physical, mental and behavioral changes. The cycle is influenced by our exposure to daylight.
Travelling east causes worse jet lag than travelling west. Crossing 7-12 time zones will result in the most severe jet lag. 96% of people have suffered from jet lag after traveling on long distance flights.
Jet lag symptoms can include:
– Muscle aches
– Difficulty concentrating
1. SPEND THE DAY OUTSIDE
Exposure to daylight is a powerful way of regulating your biological clock. Aim to be outside between 8 and 9am.
2. Stay Active
Exercise in the early morning or late afternoon will revitalize you and help reset your body clock. Avoid exercising too close to your bedtime as this can cause further disruption.
3. WEAR ‘RE-TIMER’ GLASSES.
Specialized glasses, which emit a soft green light into your eyes help to regulate
your 24 hour body clock.
A. NAP FOR UP TO 20 MINUTES.
A minimum four hours sleep at night is recommended to ‘anchor’ you – with
additional naps helping you reach your regular daily sleep requirement.
5. INVEST IN EAR PLUGS AND AN EYE MASK.
Cut out noise and light distractions. Getting a night of quality sleep is crucial to re-set your internal clock.
6. CHOOSE A NATURAL TEA.
A natural brew of Yerba Mate, ginkgo biloba or ginseng can recharge your body and mind in the morning. Chamomile, lavender, and valerian may help you nod off in the evening.
7. TAKE A COLD SHOWER IN THE EVENING AND A WARM ONE IN THE MORNING.
The release of melatonin, the sleep-regulation hormone, can be triggered by
temperature changes in the body.
8. AVOID ALCOHOL AND COFFEE BEFORE BED.
Both of these are stimulants, and will introduce more disruption to your already- confused system.
9. IF YOU’RE ONLY AWAY FOR A DAY OR TWO – DO NOTHING.
On short trips, maintain mealtimes and light exposure that correspond with the time of day back home. This prevents an unnecessary yo-yo effect when you travel back and forth. “Souls can’t move that quickly, and must be awaited, upon arrival, like lost luggage.” – William Gibson. To ensure your soul makes It to the hotel In time to enjoy your break, follow these tips to get your recovery, and your holiday, off to a great start.
Health Tips to beat Jet Lag
Avoid overeating, caffeine intake, and alcohol. Keep hydrated, drink decaffeinated green tea which can help prevent the onset of jet lag. Start going to bed later if traveling west; start going to bed earlier if traveling east. At least 4 days before the departure, shift your eating and sleeping times to coincide with your destination time zone. Don’t try to stay up all night before you travel; this is risky because you may not be able to sleep on the plane.
Smelling rosemary can help keep you alert and awake. Smelling lavender can relax you and ease you into sleeping. Take melatonin for the few days upon arrival. Cherries can be a good source. Avoid taking sleeping pills as they can cause a state of comatose which can cause blood clot overtime.
Things To Keep In Mind Before Departing To Keep Jetlag Away
Keep calm; stress can make jet lag worse. Plan a stopover so that you can gradually adjust to the new time zone. If you will be sleeping on the plan, avoid disruptive seats in the back. The back of the plane moves more than the front.
How to combat Jetlag while traveling overseas
Try flying westward verses eastward if possible, eastward travel can cause more jet lag than westward travel. To help sleep, try using earplugs, a sleeping mask, and/or a supportive neck pillow. Smelling lavender can relax you and ease you into sleeping. Avoid drinking caffeine and alcohol on the plane, opt for water instead. Avoid chocolates as it contains caffeine too.
Keep moisturizing lotion and lip balm on hand while traveling. If you need to sleep, do not watch a movie, look at your iPad, or work on a laptop. The blue-spectrum light will delay sleep and disrupt your body’s clock.
How to Avoid Jet Lag
One week before flight. Use an online calculator like Jet Lag Rooster to plan which times of day you should seek vs.avoid light. If your trip is less than four days, it may be smart to stay on “home time,”coinciding sleeping hours with your current schedule.
48 hours before flight.
To avoid “first night effect,” stress about sleeping In a new environment, pack something familiar from home to ease anxiety, such as a pillow or coffee mug.
36 hours before flight.
Jet lag has to do with the direction you’re flying and how long your trip Is. Travelers flying west experience lighter effects than those going east, since eastward travelers “lose” time, pushing their eating, sleeping and bowel habits forward. Adjust your bedtimes and mealtimes closer to those of your destination.
The CDC suggests exposing yourself to bright lights in the evening If planning to travel west; in the morning if you’re going east.
24 hours before flight.
Now through your flight, avoid large or spicy meals that can upset your stomach. They can’t metabolize as quickly.
12 hours before flight.
Reduce dehydration (a symptom of jet lag) by regularly drinking water from now through your flight. Fodor’s Travel recommends eight ounces of water every hour in the air.
2 hours before flight…
Switch your watch to destination time, so you can start adjusting and prevenfchronological shock.
During the flight.
If it is night at your destination during your flight, try to get some shut-eye, using an eye mask or earplugs. Use melatonin or other sleep aids only if your flight is over seven hours. And turn off electronics or movies if trying to sleep.
1 hour after the flight.
If it’s daytime at your destination, get outdoors while the sun is out; the light can help regulate your system. No naps longer than 30 minutes during daylight; they can leave you wide awake in the middle of the night and exhausted the next morning.
3 hours after the flight
Eat a balanced meal after landing.
To avoid “on-call effect,” a travel anxiety condition that disrupts sleep, do a run through of your hotel room to check for disturbances, such as light or noise.
2 hours before bedtime.
Taking 3 milligrams of melatonin about two hours before your destination’s bedtime can help you fall asleep if the time conflicts with your own sleep cycle.
1 hour before bedtime…
Consider a hot bath before bedtime; it will raise your body temperature, making you sleepy.
How to Avoid jet lag
It’s ruined many holidays short trips… So it’s time to look at what we are doing wrong!
“I’ll just have the one coffee at the airport…”
• Caffeine should be avoided on the day of flying.
“I won’t sleep before I get on the plane because then I won’t be able to sleep whilst I am flying…”
• You are going to lose sleep whilst travelling, don’t make it worse…
“As soon as l get on the plane I try to sleep”
• If it’s the middle of the day at your destination you are better off working / watching a film.
“I’ll have a glass of water before take off…”
• Dehydration intensifies the effects of jet lag. Drink plenty of water and remain hydrated, avoid caffeine!
“I can’t sleep so I am going to play a game or watch a film…”
• It will likely have the opposite effect. Try switching off at least an hour before you want to sleep.
“I will just take a sleeping pill to help me sleep…”
• An aid can be useful for a 7 hour plus flight. Anything shorter can lead to problems upon arrival at your destination.
“I need to try and get some sleep, I have a meeting as soon as I land…”
• Give yourself time to adjust to your surroundings before overexerting yourself. Half a day should be spent getting used to the new surroundings.
“I’ll eventually get to sleep -1 can normally sleep anywhere…”
• A plane is a difficult place to sleep, it is essential that conditions are prepared – try ear plugs, eye masks and pillows as an initial step.
“My trip is short l need to get on the destination timezone quickly”
• For anything 48 hours or less you are best to keep your body on home time.
“I am just going to stay in the hotel for the first day…”
• Getting out in the sun and embracing daylight helps your body to adjust to jet lag much quicker. Embrace the sunshine…
How to Beat Insomnia, Jet Lag and Master the Nap
7 SUPPLEMENTS TO HELP YOU SLEEP BETTER
1. 400-500mg potassium citrate:
Correcting mineral imbalances can lead to better sleep.
2. 2-3 tablespoons MCT Oil or coconut oil
30-60 minutes prior to bed. This works well if appetite cravings are keeping you awake, but you don’t want an insulin spike from carbohydrates or protein.
3. MillenniumSports Somnidren-GH.
One of the most important hormones secreted by your pituitary gland while you sleep is growth hormone.
4. Hammer REM caps.
It is OK to use melatonin at a dosage of l-3mg while traveling, but not recommended for long periods of time, since you don’t want to shut down your body’s natural ability to produce it.
5. Pacific Elite Fitness Sleep Pack.
A 30 packet box of TianChi Chinese adaptogenic herbs and 16oz powdered tub of Natural Calm magnesium citrate.
6. Inner Peace.
A very potent adaptogenic herb complex that is particularly useful if you need rest during or at the end of a very stressful day.
7. 3000mg Tyrosine + 300mg 5-HTP.
If you’re struggling with depression and mood disorders along with your lack of sleep, and you need a fix to help you as you’re addressing the other major issues, this can be extremely helpful.
10 TIPS TD CONQUER THE NAP
1. Don’t use an alarm clock unless you absolutely have to.
2. Do time your nap.
3. Don’t drink coffee or caffeinated drinks before your nap.
4. Do sleep more if you find yourself napping long.
5. Do avoid stress for 1-2 hours prior to napping.
6. Don’t exercise immediately before your nap.
7. Do eat before your nap.
8. Don’t force it.
9. Do have a napping ritual.
10. Don’t use alcohol or sedatives to initiate a nap.
Free running sleep is simply sleep that is not artificially controlled to match strict schedules and appointments, and sleep that does not require alarm clocks and sleeping pills.
Your sleep cycles and periods of tiredness, sleeping and waking will vary based on seasons, travel, diet and daily activity levels, so you just listen to your body and sleep when you are tired.
If you combine this one, simple free-running sleep concept with
A) elimination of artificial lighting after sunset and
B) avoidance of excessive nighttime eating, then
99% of your sleep problems could be eliminated.
TOP 5 WAVS TO TRACK YDUR SLEEP
1. SleepTime iPhone app by Azumio.
2. Sleep by MotionX iPhone app.
3. SleepBot for Android.
4. Sleep As Android.
5. Wearable Sleep Tracking Devices (e.g. FitBit or Jawbone UP).
WHAT ARE THE STAGES OF SLEEP?
-Stage 1 is a light stage of sleep in which your brain produces high amplitude theta waves, which are very slow. This period of sleep only lasts around 5-10 minutes.
-Stage 2 is the second stage of sleep and lasts for about 20 minutes. In this stage, your brain begins to produce bursts of rapid, rhythmic brain wave activity known as sleep spindles. This is when your body temperature begins to decrease and your heart rate begins to slow.
-Stage 3 is when slow delta brain waves begin to emerge, and is a transitional period between light sleep and a very deep sleep.
-Stage 4 is often referred to as delta sleep because of the high amount of delta brain waves produced during this stage. It is deep sleep that lasts for about 30 minutes.
– Stage 5 is when most dreaming occurs, and is known as rapid eye movement (REM) sleep. REM sleep is characterized by eye movement, increased respiration rate and increased brain activity – and this is when much of your nervous system repair and recovery is taking place. During REM sleep, your brain and other body systems become more active, while your muscles become more relaxed, and nearly paralyzed.
5 WAYS TO ELIMINATE INSOMNIA
1. Eliminate Parasites.
– Use an intestinal cleanse.
Z. Get Rid of Over-training.
– Insomnia is a sign of adrenal fatigue.
3. Lower Nighttime Stress.
-Stop mildly stressful tasks 60 minutes before bed.
– Leads to greater melatonin production.
5. Fix Mineral Imbalances.
– Drink sea salt mixed with water.
5 WAYS TO BEAT JET LAG
– The simplest way Is to go outside In bare-feet as soon as possible.
Z. Exercise Session.
– Swimming and outdoor barefoot yoga seem to be the least painless of choices.
3. No Caffeine.
– Avoid, and focus on free running sleep at the airport and on the plane.
– Take 1-3mg 30-60 minutes prior to bed to reboot your circadian rhythm.
5. No-Jet-Lag Supplement.
– Contains Arnica Montana, Beilis Perennis, Chamomllla, Ipecacuanha and Lycopodlum.
How to Beat Jet Lag
PLAN FOR TIME ZONE CHANGE
A few days prior to your trip, gradually augment your schedule to help your body prepare for the new time zone. Start with 30-60 minute increments and increase it each day. This reduces how much your body clock needs to shift on arrival.
FLY AT NIGHT
If possible take overnight flights: it’s the best way to replicate your normal schedule.
Prepare belongings early to avoid stress and anxiety.
Water is a key anti jet lag tool. Avoid alcohol & caffeine.
GET THE BLOOD PUMPING
The longer you sit, the more lethargic you’ll feel. 3 Exercise is one of nature’s anti jet lag tools; take regular breaks by walking up and down the aisles and perform stretching exercises. This promotes active circulation that will make you feel looser and more energetic.
Alcohol doesn’t help! Drinking alcohol can actually worsen jet lag! Cabin air dehydrates passengers, and altitude changes can quicken the effects of alcohol The rule is ‘one drink in the air is the same as two or three on the ground’
Exposure to daylight at your destination usually helps the body’s internal clock reset faster.
STAY UP TILL BEDTIME!
Attempt to maintain your normal amount of sleep. Avoid disrupting your new time zone sleep schedule. Unless you arrive near bedtime, stay awake, resist the urge to sleep and don’t be tempted to take naps.
Jet lag can occur regardless of how many time zones are crossed.
How to Beat Jetlag, Tips & Cures
1. RESET YOUR BODY CLOCK
Start going to sleep later If you’re traveling west and earlier if you’re traveling east.
2. STAY AWAKE TILL AN EARLY LOCAL BEDTIME
Stay awake by indulging in some activity or go for a walk to distract youself from sleeping.
3. GO EASY ON THE CAFFEINE & ALCOHOL
Dehydration : a big effect of alcohol and caffeine has a huge Impact on the severity of your jet lag symptoms.
4. LAVENDER OIL
Use few drops of lavender oil on your pillow, it acts as a mild sedative promoting deep sleep.
It regulates the body’s sleep-wake cycle. It can interact with other medications, so be sure to consult your doctor before trying it.
6. AVOID BLUE LIGHT
Watching a movie on your ipad, or playing games, delays the sleep because of the blue light and disrupts your body clock.
Jet Lag Action Plan
How to beat jet lag?
DEFINITION OF JET LAG
Jet lag is a condition that causes feelings of tiredness and confusion. It occurs when a person travels across different time zones.
The world is divided into 24 time zones. Greenwich Meridian Line is the base used to measure longitude.
EAST VS WEST
Jet lag is usually worse when travelling east because you lose hours in the day. It’s easier to stay awake than force yourself to sleep.
CAUSE OF JET LAG
Whon youi body’s circadian rhythm (natural 24 hour routine) is disrupted, jot lag can occur. A reduction in oxygen levels while flying can also be a factor.
Dehydration, lack of sleep, alcohol, stress and age increase the severity oi jet lag.
Know the Symptoms
– Disturbed sleep pattern
– Feeling disorientated
– Irregular periods in women who travel frequently
Jet Lag Prevention Plan
– Adjust your sleeping pattern beforehand.
– Rest during the flight.
– Adjust your watch to the new time zone.
– Eat light meals.
– Take regular walks during your flight.
– Keep hydrated.
– If needed take jet lag treatment.
– Avoid drinking alcohol.
– Avoid junk food/heavy meals.
– Avoid fizzy drinks.
– Avoid coffee.
Before the flight
Adapt your sleeping pattern a few days before your journey to help your body adjust to the new time zone. Get enough sleep before your flight as a lack of rest can worsen symptoms. Avoid stress. Try to keep calm and relaxed before your journey.
During the flight
Keep hydrated by drinking plenty oi fluids, however, avoid drinks that contain caffeine, such as cola, tea and coffee. Avoid alcohol as it can worsen symptoms. Avoid heavy meals. Take short naps and get plenty of rest during the flight. Keep active by stretching your arms and legs, and take regular walks to lower your risk of deep vein thrombosis (DVT). Set your watch to match the time of your new time zone.
After the flight
Upon your arrival spend time outside, preferably in natural sunlight. This can help your body adjust quicker to your new environment. Eat light meals as this can reduce fatigue alter flying. Stretch or exercise in mornings and evenings to improve sleep and blood circulation. Eat a high protein breakfast the morning you arrive to help prevent tiredness and keep you alert.
Jet lag Demustified
Jet lag can lead to cognitive decline, psychotic/mood disorders.heart disease, sleep disorders, and cancer. Lavendar will relax the mind and body, Rosemary will keep you awake and alert, and green tea can prevent the onset of jet lag.
SIGNS OF JET LAG:
Fatigue loss of concentration irritability loss of appetite. The time it takes for the body to adjust is proportional to number of times zones passed through.
blindfold, ear plugs, neck rest, blow up pillow.
Get a good workout the night before flying. Flying westward causes less jet lag than flying eastward.
NATURAL JET LAG REMEDIES:
Take a bath with epsom salt and drink plenty of water during flight.
Sleeping pills induce a comatose state with little to no body movement. This can lead to blood clots over time.
WHILE IN FLIGHT:
Walk along aisle, stand when possible, stretches can reduce swelling.
Change your watch to the time zone of your destination once you get on the plane.
Melatonin will double the speed at which your body recovers. Take it for half the number of days as times zones crossed, plus 1. Cherries are rich in melatonin, have them before the flight, and at night before bed for as many days as hours you flew.
Avoid alcohol and caffeine 3-4 hours before bed.
THE ARGONNE ANTI-JET-LAG-DIET Start 4 days before your flight
High protein breakfasts and lunches to stimulate your body’s active cycle. Foods include: steak, eggs, hamburgers, and high protein cereals. High carbohydrate suppers to stimulate sleep.
Fast in between days to help deplete your liver’s store of carbs and prepare your body’s clock to be reset. Foods include: fruit, light soups, broths, skimpy salads, un-buttered toast.
Nine simple tips to ensure you arrive at your destination bright-eyed not bleary!
Wear loose comfortable clothing and lake a jumper with you to keep out the cold.
Book your flight to you arrive to coincide with bed time.
ON THE PLANE
Avoid alcohol which has a stimulating effect. Try Chamomile tea instead.
WEST IS BEST
Eastbound journeys produce the worst type of jet lag because you lose time across zones.
Light exposure regulates your body dock so try wearing sunglasses during and after your flight until you are ready to face the light.
Choose music over a film to help you drop off.
Keep tiredness at bay by having a strategic 45 minute nap at the time you would normally be asleep at home.
Change your watch to local time at your destination as soon as you hoard your flight.
BANK YOUR SLEEP
Gradually adjust your sleep limes towards those at your destination a few days ahead of travel.
ARRIVE REFRESHED AND READY TO GO
Hilp your brain stay awake by choosing a meal high in tyrosine – an amino acid found In high protein foods like turkey, eggs, almonds and dairy.
Try a cheese omelette or smoked salmon and scrambled eggs followed by a yogurt.
Peppermint can reduce daytime sleepiness and fatigue – peppermint tea is a good choice.
Did you know that chewing gum stimulates facial muscles and blood flow to the head, helping you stay alert?
EAT TO BEAT JET LAG
Follow Heathrow’s four day plan to help you cope with travelling across different time zones.
3 DAYS TO GO FEAST!
High protein breakfast and lunch and a high carbohydrate dinner. Limit caffeine to between 3pm and 5pm only.
2 DAYS TOGO FAST!
Light meals only today like salads, soups, fruit and juices.
1 DAY TO GO FEAST AGAIN!
Back to high protein breakfast and lunch and a high carbohydrate dinner. Don’t forget to limit your caffeine too.
DAY OF TRAVEL FAST AGAIN!
Limit caffeine to the morning if you re flying West or between 6pm and 11pm if you are heading East. Flying long-haul? Try to sleep, waking at breakfast time at your final destination and staying awake until landing. A high protein breakfast is best! Avoid alcohol and aim to drink 200 mls of water each hour.
Ten ways to help reduce jetlag
Jet lag affects all travelers. Unfortunately there is No cure or magical way to avoid jet lag but are a few tips and tricks to get you back to your travels quicker.
Try and arrive a few days earlier to your scheduled work or activities to try and sleep off jet lag.
Plan a stopover
Travelling long distances is tiring. Plan a stop over where able to break the journey and minimize jet dag.
Water, not rum that is. Staying hydrated helps reduce jet lag, fatigue and headaches. An average three hour flight can shed up to 1.5 liters of water. Avoid caffeine and alcohol.
Your body responds to light. Control light exposure by wearing sunglasses.
Staying up all night before departure and sleeping on the plane never works. Ensure plenty of rest prior to your journey.
Stress can make jet lag worse. Stay organised with everything from tickets, to checking in and arrive early at the airport.
Use earplugs or noise- cancelling headphones and wear an eye mask to help rest on the flight and create the right conditions for sleep.
Avoid deep fried and junk food and heavy meals. Eat healthy the first few days and try to eat closer to your destination meal time a few days before departure.
On arrival to your destination try and stay in natural sunlight as much as possible.This will help the natural body clock be aware it’s still daylight.
When you arrive use the hotel gym or go for a run in the evening to help tire yourself out and burn excess energy prior to sleeping.
JetLag, No Travel Required
Can’t wait for the weekend so you can stay up late and sleep in the next morning? Be warned — those extra minutes of slumber may come at a price, including a risk of weight gain, alcoholism and depression. Learn about social jetlag, how it affects businesses and how wise employees and entrepreneurs can try to avoid it.
WHAT IS SOCIAL JETLAG?
Social jetlag is the effect of fighting your body’s natural circadian rhythms by
sleeping short nights during the week and sleeping in late on the weekends.
2 in 3
Estimated number of people affected by social jetlag.
How it happens
You set an alarm on weekdays so you can got to work on time. Once the weekend comes, you don’t bother setting the alarm. On weekend days, you get out of bed whenever your body naturally wakes up. As a result, you get more sleep on your days off and your sloop scheoled is probably closer to your body’s natural rhythms.
1 a.m. to 9 a.m.
When most of the population would naturally like to sleep. These are the people who are most likely to experience social jetlag during the week – when they have to get up early.
1/3 of workers suffer from “extreme” jetlag – a sleep misalignment of more than 2 hours.
Bad Night’s Sleep
Many negative consequences can come from oversleeping on your days off.
– Reduced performance and productivity.
– Reduced creativity and problem-solving capacity.
– Greater risk of obesity.
– Higher rate of smoking.
– Higher caffeine and alcohol consumption.
– Higher rate of depression.
3 times: Your risk of being overweight if your workday and weekend sleep schedules are different, with BMI rising in proportion to the difference.
Typical annual weight gain of shift workers. Why the weight gain?
– Being forced to eat when your body isn’t ready to.
– Storing fat more efficiently.
– Less tolerance of stress and using food as coping mechanism.
– Late-night snacking.
Avoiding Social Jetlag
Here are some ways to prevent or avoid social jetlag.
– Work a schedule that aligns more naturally with your optimal sleep schedule.
– Go to bed earlier than you normally would on Friday or Saturday so you’ll feel better on Monday.
– Get elevated exposure to sunlight during waking hours.
– Avoid heavy sunlight in the hours before sleep.
– Don’t drink heavily close to bedtime.
– Have a dark and electronics-free bedroom.