How to AVOID jet lag

TIME-zone travel is a pain. When you're flying across time zones, it can take your body a bit of time to adjust

The medical term for jet lag is desynchronosis. The unpleasant symptoms include fatigue, insomnia, constipation, diarrhoea, confusion, and more — making a trip or vacation difficult to enjoy while your body matches its internal clock to your new external clock. Fortunately, there are some things you can do to ease and speed up the transition.

BEFORE TRAVELLING

Every week, push your schedule one hour back or forward, depending on where you are going. The more time zones you are flying across, the earlier you will need to start. This will give your body a chance to gradually adjust to your new time zone. If the time difference is several hours, however, it may prove inconvenient to spend your final week before leaving three or four or more hours ahead or behind everyone else. Alternatively, you can shift your eating and sleeping schedule by an hour a day.

WHILE TRAVELLING

Stay hydrated. On the day of your flight, drink plenty of fluids. Dehydration is one of the symptoms of jet lag, and the dry, cabin air on the plane does not help. Stay away from any beverages with alcohol or caffeine in them, as the side effects can do more harm than good.

Set your watch to the time at your destination as soon as you begin your flight.

Sleep (or stay awake) like you’re already there. If it’s daylight at your destination, try to avoid sleeping on the plane. If it’s night time at your destination when you’re on the plane, try to sleep. Use earplugs, eyeshades, and turn on the air-conditioning valve (cooler temperatures help you fall asleep faster).

If you need sleep while on the plane, try to book a roomier seat. In a narrow economy seat with little leg room, your body will produce an adrenaline-like substance to keep blood flowing to your brain, and you won’t be able to sleep as a result.

More leg room in first class or business class seats helps prevent this from happening.

Eat like you’re already there. Avoid eating airplane food, since it is generally served on a schedule consistent with the time zone you’re leaving, not the one you’re going to. If you’re hungry, snack lightly until you arrive at your destination, and eat during what would be mealtimes there.

AT YOUR DESTINATION

Play in the sun. If it’s daytime, spend as much time outside as you can. The exposure to sunlight will help your brain adjust to the new time zone.

Remain active — don’t just go to your hotel room and sit in front of the television. If you desperately need a nap, take one only for 30 minutes. Any more than that will make jet lag worse.

Eat light meals according to your new time zone. Not only is your sleep cycle adjusting, but so is your digestive routine. If you have large, rich meals, that is difficult for your body to adapt, you will get symptoms like constipation and diarrhoea which puts a damper on your vacation.

Exercise in the evening and in the morning. It helps you get better sleep by tiring you out before going to bed (as long as you exercise a few hours before bed, so that the body has time to calm down) and it will help make you feel more awake in the morning by getting your blood flowing. Have a protein-rich breakfast the morning after you arrive to keep you alert.