Studies show that 9 out of 10 long-distance travelers suffer from jetlag. The sudden shift to a different time zone messes up our internal body clock, causing exhaustion, insomnia, headaches, dizzy spells, disorientation, and even swollen hands and feet.
The length of the flight or even its direction (flying east to west) can aggravate jetlag. While a little discomfort is expected, here are ways to minimize jetlag or bounce back fairly quickly.
1. Drink lots of water.
This is one of the best ways to prevent jetlag. Planes have a really high humidity level (15%–just a degree lower than the Atacama Desert, which is the driest place in the world). Your skin alone loses a cup of moisture.
Also avoid diuretics like caffeine or alcohol, which will lead you ot lose water (and annoy other passengers because of your frequent trips to the bathroom).
2. Reprogram your body clock.
A week before your trip, start shifting your sleeping and waking pattern by an hour a day. You can also ‘psych’ yourself for the new time zone by resetting your clock the moment your flight takes off.
3. Sleep at the right time…
Before you settle down for a nap on the plane, stop and check time zones. Is it night time at your destination? If it is, do everything you can to block out the light and the noise. Ask the flight attendant for an eye mask or a pillow, and listen to relaxing music. It also helps to wear comfortable, non-restricting clothes. (Too bad they don’t allow long-distance travelers to wear pajamas to the airport.) You can also ask for ear plugs, which not only block out the other passengers’ snores but can also prevent the ringing in the ears caused by listening to roaring engines for a long time.
Some people recommend taking melatonin supplements. Melatonin is what regulates the body’s circadian rhythm, and many say that homeopathic products that contain this ingredient can induce a deep, restful sleep that erases all effects of jetlag. If you’re uncomfortable about taking pills, load up on one of the richest natural sources: cherries.
4. …and stay awake if you have to.
If it’s not yet night time at your destination, keep yourself awake at all costs. If reading or watching the movie makes you even sleepier, try walking up the aisles or washing your face and limbs with cold water. Also remember that high-protein meals can help fight off the zzzzzz’s (while fats and carbohydrates can make you sluggish) so reach for the steak, trim of the fat, and skip the potatoes.
5. Exercise.
It’s highly unlikely that you can do your favorite tae-bo routine on the plane (especially if you’re flying economy) but do try to stretch your back, arms and legs. For example, even if you’re seated, you can lift your knee and flex your feet (hold for 10 counts). This can help keep you awake (see tip # 4) and minimize the fatigue and circulation problems from staying in one position too long.
6. Load up on fiber.
One of the most uncomfortable symptoms of jetlag is gas, caused by the effect of cabin pressure on your gastro-intestinal symptom. Stay clear of apples, cabbage, cauliflower and the infamous beans. High-fiber snacks like fruits, nuts and granola bars can also prevent constipation.
7. Bring sleeper socks.
As soon as you can, take off your shoes and slip on some warm, comfortable socks. This helps maintain blood circulation in your legs and prevents that horrible swelling associated with jetlag. Look for socks that have a little traction (often called sleeper socks) so you can walk around the plane without risk of slipping (and taking a poor flight attendant down with you).
8. Pack an inflatable pillow.
It’s impossible to get a good nap if your head bobs up and down like one of those car dashboard toys. Prevent this with an inflatable neck pillow—without air, it won’t take up more than an inch of space in your hand-carry.
9. Bring muscle pain reliever.
Of course any old liniment will do, but if you’d rather not reek of eucalyptus during the entire flight, stock up on peel-off, heat-releasing pads that can be stuck on your back or neck.
10. Never take a sleeping pill on a flight.
Studies show that sleeping pills (coupled with sitting in the same position for several hours) increases your risk for forming blood clots during the plane. If you’ve always had a hard time falling asleep, eat these high-glycemic foods four hours before you need to catch those zzz’s: plain bagel, graham crackers, watermelon, jelly beans, mashed potatoes and French fries. This is one sugar crash you’ll actually be thankful for.
If you really can’t sleep, don’t get frustrated. Resting with your eyes shut provides up to 70% of the benefits of real sleep.
11. Embrace the sun.
Once you’ve touched down on your destination, use good old-fashioned sunlight to tell your body when it’s night and day, and get it to reset your internal clock. Pull up the blinds and let the light flood the hotel room, or better yet, take an energizing walk outside. Or, if you arrive in the middle of the night, avoid the television and take a long, relaxing hot bath instead. You can also ask room service to bring up a glass of hot milk, one of the best sources of melatonin.
12. Increase your body temperature.
Current neurophysiology research shows that your body tends to reset its internal clock when it’s exposed to higher temperatures. Make use of the hotel’s sauna or exercise.