subject: How To Sleep With Jet Lag by:Adam Lee [print this page] Whether you're a regular long haul air traveler or someone who flies now and again, you may have experienced problems getting to sleep at night because of Jet Lag. The world is full of theories and cures for this occupational hazard of modern travel, much of it impractical or incomplete and not written by people who actually travel. Comprehensive or product independent advice is rare.
So, what can we do? Well, let's take the mystery out of the subject and create a little understanding of what jet lag actually is and distinguish it from other conditions which have similar symptoms that, as a consequence, are often also referred to as jet lag.
Jet lag - the effect of our body clock being out of sync with a new time zone, causing us to feel sleepy in the day and awake in the night even though we may feel very tired.
Dehydration - Caused by aircraft air-conditioning and thinner air as a result of flying at high altitude. This can be countered by drinking water a little and often throughout the flight and for the first couple of days at your arrival. Also avoid drinks containing alcohol and caffeine.
Sleep deprivation - Caused by staying awake beyond our normal sleep time and not getting enough hours sleep in a 24 hour period.
As you can see, the last 2 points are easily solvable once we are aware of them. By controlling dehydration and sleep deprivation issues, we are likely to avoid many of the symptoms that people associate with jet lag. However, the first point (jet lag) could lead to real problems if not handled the right way. I've heard a multitude of solutions to this, from taking sleeping pills to "I stay up, get drunk, go to bed at 3 am and then I'm fine". It is important that you avoid anything extreme and avoid drugs. Drugs are for sick people and Jet Lag is not an illness!
So how do we get to sleep at night when we're jet lagged then?
Sleep on the flight if it is sleep time at your departure. To do this, block out sound and light, get comfortable and keep your body and feet warm. Eat lightly for the first 2 or 3 days to minimize your stomach feeling uncomfortable. This is because your digestion patterns are also linked to your sleep/wake cycle. Also drink water a little and often.
If traveling east, on your arrival take a hot shower and do things to get your metabolism working normal again. You've been flying for several hours at altitude and not moved much. Go for a long walk, run or visit the gym and do as much as you can to make yourself tired. Go to bed with your new time zone and take melatonin supplements to make up for your lack of natural melatonin production. Your body thinks it's day time, so it won't be producing its own at this time.
If traveling west you will have a longer day, so don't be tempted to nap in the afternoon of your arrival. You should be able to stay awake until evening if you slept on the flight. Again, exercise and do things to get your metabolism functioning normal again. Go to bed early, about 8pm. This is to avoid staying awake too long and running into sleep deprivation issues. You should have no problem doing this as you will feel tired. If you wake up after 2 or 3 hours, take melatonin to make up for your body's lack of its own melatonin production.
About the author
Adam Lee has been a frequent air traveler for many years. He is a contributor to 1jetlag.com, a one-stop jet lag resource, aimed at helping business and leisure air travelers understand jet lag and take a healthy approach to avoiding its effects. He also tests and provides reviews on air travel and jet lag support products.
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