Up, Up And Away: How To Avoid Jetlag

What Is Jetlag?

If you have ever traveled by plane over a decent distance, you are likely to have suffered from jetlag. Largely this is due to the crossing of timelines, or simply the disorientation of boarding at one time of the day, say in the morning, then arriving hours later still in the morning because of international time zones and travel time.

Symptoms Of Jetlag

There are several symptoms that can be experienced with jetlag. You may only suffer one, or for some unfortunate people, they may suffer from them all! Knowing how to recognize the common symptoms of jetlag can help you identify the best way for you to counteract it before you start your journey.

Sleep Disruption

This is the most common side effect of travelling by plane, especially if you are unable to sleep while aboard an aircraft.  A lot of people have difficulty sleeping due to the environment on board, the number of people and the noises they make, or simply because they can’t get comfortable. The crossing of the time zones can result in you waking during the night or cause you to have difficulty getting off to sleep in the first place. 

Fatigue

Sleeping difficulties can lead to fatigue, which in turn can lead to disorientation. This can last for quite a few days after you reach your destination.

Fuzzy Brain And Confusion

Difficulty with memory and regular confusion are often reported after long flights. This is bad enough if you are travelling for leisure, but if you are on your way to a business meeting this could be quite disastrous!

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Mood Disturbance

A common symptom of jetlag is frustration and irritability. This can be put down to a myriad of causes such as long, boring flights, being stuck in a small space for a long period, the inability of being able to move around too much. Then the stress of getting through customs and to your hotel can aggravate jetlag even more.

Dehydration

Dehydration happens largely due to the air conditioning on the plane, which is very dry. Headaches, nasal irritation and dry skin are common.

Feet

Swelling of the feet and legs can occur due to sitting for long periods of time. Physical symptoms can also cause jetlag, or at least aggravate it. It is important to get up and move as often as you can whilst you are in the air, and you need to keep comfortable shoes on your feet. Otherwise the swelling may be so severe that you can’t wear any shoes at all.

Methods For Avoiding Jetlag

Prepare For Time Zones

To prepare yourself before you travel, it’s a good idea to adjust your schedule a few weeks beforehand so that you are reducing the time difference experience. This allows a slow adjustment to the new time zone.

The rule of thumb with time zones is that if you are travelling west, you will gain time, but if you are travelling east you will lose time. Therefore, if going west, go to bed at a later time for a few nights before you leave, and if going east, got to bed earlier for a few nights beforehand.

Hydration

Not only can dehydration cause or aggravate a number of medical issues, it can also lead to jetlag. The day that you are planning to fly, drink plenty of water, but stay away from drinks with caffeine or alcohol in them, however tempting they may be!

Setting Your Watch

If you use a wrist watch, when your flight takes off set the time to the time zone of your destination. This will help you mentally and physically adjust to the different time.

Sleep Or Stay Awake

If it is night time at the country of your destination, sleep on the plane if you can. If it is going to be daylight when you arrive, stay awake on the plane and this will help you adjust when you arrive.

Sleeping Medications

If you are taking an overnight flight, and are worried that you may have trouble sleeping on the plane, talk to your doctor about whether or not sleeping medications may be suitable for you.

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Avoid Alcohol Consumption

Alcohol is readily available on most international flights, and many of us like to have a drink or two to pass the time and relax us. Beware though – alcohol will dehydrate your body, which as we know, will lead to jetlag. Try and avoid drinking alcohol altogether, but if you feel you do need a drink, stick to just one or two.

Choose The Right Flight Time

If possible, try and choose an overnight flight. You are less likely to suffer from jetlag if you travel overnight, as you will arrive during the day and will be able to adjust accordingly to your new time zone.

Coffee Should Be Avoided

Coffee and other caffeine containing drinks should not only be avoided during your flight, but also for around 12 hours before you are due to fly. Coffee not only stops some people from sleeping, it also affects the quality of sleep, and you are more likely to wake up often, resulting in poor sleep and jetlag. Avoiding it for 12 hours before will ensure it is out of your system before your flight.

After You Arrive

If it is daytime at your destination, get outside and spend as much time as you can out in the sunlight. This will enable your body to adjust from the normal natural time, to the different time zone.

Conclusion

Jetlag affects almost everyone even though the symptoms and severity of symptoms will differ from person to person. Even if you haven’t experienced jetlag on previous travels, don’t be so sure it won’t strike you next time. A variety of contributing factors can cause you too to suffer the fatigue and confusion even if you are a regular globetrotter!