Marlborough Express - Weekend Express
Ask YOUR PHARMACIST
I’m planning a trip to visit family overseas for the holidays. What can
I do about any jet lag I might experience once I arrive on the other side of the world? Chemist Warehouse pharmacist Ala Kammona offers this advice: Travelling is wonderful and would be even better if it weren’t for jet lag. We would all love to arrive at our destination and have no issues adjusting our circadian rhythms to local time. And then you fly back home to New Zealand and it may take you five days to recover from jet lag – which isn’t convenient, especially if you have work or school in the next day or two. What’s especially interesting is that those flying westward actually recover faster from jet lag than those flying east!
QHere’s what you can do to reduce the effects of jet lag so you can enjoy your travels:
• Stay hydrated during the flight, as dehydration can worsen the effects of jet lag. Also, because caffeine products can dehydrate you further, try to avoid them during the flight. Once you land, rehydrate with fluids such as water or electrolytes. You can use caffeine again in the mornings to help you stay awake and alert.
• Set your watch and phone to the time at your destination as soon as you depart. This way you can time your meals and your sleep to match the destination’s time zone. Use apps and websites such as Timeshifter, Jet Lag Rooster or StopJetLag to help you plan your sleep and to get useful tips. If possible, have breakfast when it’s breakfast time at your destination, and dinner at their dinnertime.
• Adjust your sleep times in the days leading up to your trip with the help of a sleep schedule, which you can create using the aforementioned apps and websites. For example, if you’re travelling westward, shift your sleep by one to two hours later each night in the days leading up to your flight. • Use products such as earplugs, eye masks and neck pillows to help you sleep on the flight, and wear comfortable clothes. If flying makes you nervous, there are supplements to support relaxation. If you have trouble sleeping, there are sleep supplements to support you too. However, please ask your doctor or pharmacist whether supporting sleep or calming supplements are suitable for you.
• When you arrive, try to get as much natural light as possible. This can help your circadian rhythm adjust to the new time zone faster. Also, try to limit your naps. If you must nap, make sure they are short (20-30 minutes). Any longer and they will affect the quality of sleep at night.
Safe travels!
Ala Kammona has been a pharmacist since 2013 and has worked at Chemist Warehouse for more than five years. Currently at Chemist Warehouse Auckland Airport, she believes the best thing about being a pharmacist is seeing the benefits she provides to patients in real time. She loves knowing that she and her staff are helping people by providing them with a good quality of care.