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REDUCING JET LAG

A common side effect of long-haul travel, if you’re clocking up the air miles, jet lag can often be expected. This is because our bodies are programmed to work on a 24-hour cycle and follow what’s called a circadian rhythm. Over this period, our temperature, blood pressure, hormones and general bodily functions ebb and flow to fulfil our daily requirements. If we travel through different time zones, it takes these rhythms a little time to catch up. Your body clock is telling you that it’s time for burgers, while the kitchen clock says you should be eating breakfast!

Fatigue, irritability and inability to sleep or settle are some of the classic symptoms. Altered bowel habit, loss of appetite and indigestion can occur – we sometimes refer to this as gut lag. People can experience memory loss, coordination issues and are prone to misjudgments. Most of us reboot ourselves in a matter of days but, for some, it can take as much as two weeks.

Exposure to light is the most important cue in synchronising our body clocks, so sunlight is the answer, not sleeping pills. If you have travelled east, seek light in the morning, if it’s west, the evening. Don’t nap as soon as you land and switch to local time ASAP. Aim to get as much sleep in 24 hours as you would normally do at home.

Caffeine and alcohol aren’t going to get you back in sync any quicker, so don’t be tempted to knock yourself out or perk yourself up. Try to avoid making any big decisions in the first 24 hours after you land – give the brain fog time to lift.