How to Master Jet Lag
How to master jet lag
There is no single magic bullet cure for jet lag. However, by combining proven strategies regarding light exposure, sleep, exercise and meal times, we can reduce the effects of jet lag. By working with all these strategies we are in effect resetting, or speeding up, our multiple internal clocks to the new time zone.
By focusing on light exposure, meal timings, sleep adjustment and maybe a little help from supplements, you can really feel some benefit in reducing jet lag symptoms.
Food, fasting and hydration
Plane food is overly acidic, dehydrating and wholly processed and unhealthy. If light is the biggest influencer on your body clock, the timing of our food has the second biggest impact.
In 2002 researchers put fasting to the test and found that fasting 16 hours before you touch down at your destination can help your body regulate its circadian rhythms quicker. Those who fasted were 7.5 times less likely to feel the effects of jet lag.
By fasting, we are essentially stopping the clock. Life hackers from presidents to elite sports people have abstained and then feasted on arrival to minimise jet lag with success. The 2002 study demonstrated that on the day of travel you eat a normal yet healthy breakfast and lunch, staying hydrated but do not eat during the flight. On arrival, eat a nutritious meal full of protein, healthy fats and plenty of vegetables.
If you feel you cannot fast, then eat light, healthy and keep to 2 meals not 3 on a long haul.
You still need to drink water, and plenty of it. Water does not adjust the clock, calories do. Yet, recent news suggests that the dirty little secret is the water is pretty dirty on planes, despite being regulated by the Environmental Protection Agency. How often an airline must test the water, clean and flush its tanks is less regulated which suggests you don’t know the cleanliness of the water you are drinking on board. So in this scenario, bottled water perhaps is the only other option.
You should also avoid alcohol and caffeine as these two substances will exacerbate dehydration and circadian rhythm disruption.
Sleep
Science shows adjusting your sleep an hour a day 3-5 days before flying will help you adjust more quickly to your destination time zone. www.jetlagrooster.com is an easy online tool to help you do this. A regular west bound London, UK to Los Angeles, US flight (depart 4pm, arrive 7pm same day) suggests 3 days out from the flight you start sleeping/waking an hour later each day.
I am not one to drop off and sleep for hours, especially sitting up. Nor do I take sleeping aids. However I do manage short sleep cycles 45-90 minutes and allowing these to happen (by turning off the in flight entertainment, abstaining from alcohol and caffeine and focusing on shut eye), really helps how I feel on arrival. Feeling rested and minimizing jet lag is more important than that second movie! Try an eye mask and ear plugs to help with this.
Exercise
Exercise can help overcome travel fatigue. When flying to LA (westward), on waking the next morning I find I’m well up for a gentle run in the sun. This burst of sunlight and exercise really accelerates body clock adjustment. Research shows that you should train in your destination the same time as if you were at home, so for me, that is morning.
During the flight, get up, move and walk around, and stretch, as much as is possible. This is why an aisle seat is best if in economy and premium.
Get Earthed
In the knowledge we are continually checking our reference to earth every 90 seconds, you would do yourself a big favour in putting bare feet in the grass (or sand) on arrival at your destination. The earth gives off negative ions, this will help balance the positive ions from the cabin.
Supplements
Melatonin is one of the most widely known/used cures for jet lag. It is the key hormone in the sleep wake cycle and is a popular jet lag remedy. However the dosing and timing is critical; for example, it is suggested you should only start taking it on arrival. It also carries some health concerns so it is important you consult with a doctor before taking this supplement for jet lag.
Hormones work in concert with each other and supplementing with one risks affecting the entire system.
Pycnogenol is an extract from the bark of French pine trees. An Italian study showed a reduction in time of jet lag symptoms in those who took the supplement. It is often found in many airport available jet lag remedies.
My personal favourite supplement for travel is one that NASA have used with their employees for travelling long haul and to support health in their astronauts. It’s a substance called NADH, nicotinadmide adenine dinucleotide. NADH increases cellular production of ATP (energy) and facilitates dopamine synthesis, hence its interest with respect to jet lag. In studies, individuals who took NADH performed better in cognitive tests, overall performance and reported less sleepiness with no adverse side effects.
Recovery
Recovery from jet lag is not an exact science. On average we can adjust 1 hour per day for every time zone crossed, but this can be a little more if you are flying east.
By focusing on light exposure, meal timings, sleep adjustment and maybe a little help from supplements, you can really feel some benefit in reducing jet lag symptoms.
For all Road Warriors out there, here’s a quick summary of how to wave goodbye to Jet Lag.
Adjust your sleep by using www.jetlagrooster.com prior to flying
Fast for 16 hours during the flight; prior and after flight eat to normal meal times.
Hydrate
Expose yourself to light, using the above tool but also on arrival at your destination and the next morning.
Exercise, outside if possible, at the same time you would at home.
Ground yourself, get earthed, to get some negative ions.
I hope you enjoy your flight.
To discover more, check my Travel Fit, Travel Well - Fit to Fly solutions.
Deborah McTaggart is a registered nutritionist practising in Barnes, South West London, and global via Zoom. She works with corporate nutrition and individuals on healthy eating, with a special interest in Men's Health, Shift Work Health, Travel Health and Avoiding Jet Lag. Contact me here for further information on nutrition plans.