Ways to combat jet lag and how to sleep soundly overseas
Travelling across different time zones can upset our body’s internal clock whether we’re on a holiday of a lifetime or just away on a work trip.
If our normal sleep pattern is disrupted then we may feel the symptoms of jet lag. Jet lag is that general lethargy and tetchiness we feel after bouts of air travel.
AXA PPP Healthcare advise that each night an average person needs around seven to eight hours’ sleep. Having a good night’s sleep is vital for our bodies to function well during the day, however, even those of us who sleep soundly in our own beds can have our sleep patterns temporarily affected when travelling.
See the benefits of a good night’s sleep
Good mental health and sleep go hand in hand. Lack of sleep makes us feel grumpy and generally under the weather. Continued lack of sleep may impair our performance and so is likely to affect our work, our relationships and ultimately our health and happiness.
Jet lag – definition
Jet lag is a physiological condition that occurs when our internal body clock, our body’s circadian rhythm, is out of sync with our current location’s external clock, usually as a result of rapid air travel across different time zones.
Our sleep/wake cycle is our body’s way of regulating our feeling of wanting to be asleep or awake over a 24 hour period. We are programmed to be most alert when the sun is up and needing to sleep when it goes down. If we are quickly taken into a different time zone then our body clock does not have time to re-adjust and may consequently be upset for several days.
As well as suffering disturbed sleep, jet lag may manifest itself in several ways. Common symptoms include:
- increased irritability
- generally feeling ‘under par’
- possibly suffering headaches
- impaired performance
- reduced alertness
- co-ordination problems
- not wanting to eat
- feeling sick
- digestive and bowel problems
- increased perspiration
- aching muscles
People who travel frequently, such as flight crews and business travellers can be affected just as much as infrequent holidaymakers, but there are things we can do to minimise our risk.
Before flying
It is best to get some rest before setting off. Try to make sure that everything is organised so you don’t spend time worrying, as stress can upset sleep patterns.
Also, although it may be tempting to take sleeping tablets for your flight it is not advisable. Sleeping tablets will keep you in your seat for too long which may increase the risk of blood clots (DVT).
Minimising the symptoms
Avoid getting into a deep sleep during the flight – it may make the time go faster but it will not be so good for your body clock.
In order to adapt to your new time zone on arrival:
- eat well but not too much and cut down on caffeine and alcohol as these can affect your sleep and energy levels and can result in dehydration. Make sure to drink lots of water instead.
- move around during the flight and try stretching your arms and legs
- change your watch, phone and computer to local time so you can start to adjust
- if you know it’s night at your destination then try and sleep a little on the plane, or if you’re going to arrive during the day then try and stay awake
- When you land, try and follow the local routine – eat when it’s the local time to eat and sleep when it’s night. During daylight hours make sure you do go outside as this will help your body get used to the change.
Conversely, if your stay in the destination time zone is only a few days then try and stay on the same time clock as if you were at home, eating and sleeping at approximately the same time as usual.
How to sleep well while overseas
Sleeping in unfamiliar surroundings can be difficult so try and make your environment as comfortable as possible. Bring your own pillow from home or anything familiar that may make it more relaxing for you. Drinking too much caffeine in the evening is best avoided too.
If you have an issue with your room temperature or extreme heat then try these tips:
- keep shutters or curtains closed during the day to minimise heat in the room
- before bed wet your face and arms with a flannel or towel, or use a water-filled spray bottle, or cooling facial spray
- take a cool or lukewarm shower or bath if you can as this will help reduce your body temperature
- ideally, sleep with just a cotton sheet
- the ‘white noise’ a fan produces may negate any unfamiliar noises
Do try and aim for at least four hours’ sleep in any 24 hour period.
Our sources:
Jet Lag – Symptoms – NHS
Insomnia – Treatment – NHS
Disclaimer
All content on Silversurfers.com is provided for general information only, and should not be treated at all as a substitute for the medical advice of your own doctor or any other health care professional. Silversurfers will not be responsible or liable for any diagnosis made by a user based on the content on www.silversurfers.com and we are also not liable for the content of any external websites or links from or to Silversurfers to any other websites. Please always consult your own doctor if you’re in any way concerned about any aspect of your health.
Melina - Assistant Editor
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