Clocking over to a new time zone can throw your sleep and energy levels out of whack.
As Dr Steve Bratman explains, “The body has an internal clock of sorts that follows the rhythms of the night and day. Air travel confuses this clock.”
The feeling that results, known as jetlag, can leave you tired, vague, light-headed, cranky and even nauseous.
Try these preventative strikes to wake up on the right side of bed – with your energy intact:
1. Do some sleep training in the days before you travel
Start by making sure you’re getting a full nights’ sleep (approx. eight hours) in the two to three days before you head off. You can also subtly adjust your sleep time.
- If you’re travelling west: progressively go to bed and get up 20 to 30 minutes later each day
- If you’re travelling east: progressively go to bed and get up 20 to 30 minutes earlier each day
2. Avoid alcohol on the trip over and back
Alcohol lightens your sleep, so consider a mineral water instead of that mini bottle of chardonnay or shiraz.
As the National Heart, Lung, and Blood Institute in the US advises: “Although it may be tempting to drink alcohol to relieve the stress of travel and make it easier to fall asleep, you’re more likely to sleep lighter and wake up in the middle of the night when the effects of the alcohol wear off.”
3. Ditch the caffeine, too
According to Professor Jack James, it takes about five hours for your body to eliminate half the caffeine in your system, so bear this in mind if you’re drinking it mid-air. Having caffeine in your system makes it harder to fall asleep.
4. Once you arrive, stay awake and get some sun
“When you arrive at your destination, spend a lot of time outdoors so your body gets the light cues it needs to adjust to a new time zone,” says the National Heart, Lung, and Blood Institute. “Take a couple of short 10-15 minute catnaps if you feel tired, but don’t take long naps during the day.”
Did you know?
The extent to which jet lag affects you depends on which direction you’re traveling in. Eastward travel is harder on your body than westward travel; and that’s because the former requires you to shorten your days. It’s easier on your body when your day is lengthened.
References available upon request