Tips for dealing with jet lag

Research shows that jet lag makes us more vulnerable to viruses, which is an especially big risk for employees who travel to different time zones for work. To help you lower your risk for an upcoming journey, here are some top tips for dealing with jet lag.

Before you travel
I make annual trips to the US to see my family, and the best thing I’ve started doing prior to flying is giving up my usual schedule for about a week. If your life is planned down the second, it’s a good idea to be a bit more flexible before travelling to another time zone so your body can gradually adjust to changes. You can also try altering your sleeping habits to match the time zone you’re going to, such as waking up earlier or going to bed later.

Be sure to get a good night’s sleep the night before your flight, and try to pick a flight that arrives in daylight. That way you’re more likely to stay awake. Go easy on the caffeine if your plane takes off at night so you’re not too wired to get some shuteye during the journey.

During the flight
I always drink plenty of water on a long-haul flight and avoid fizzy drinks and alcohol. It’s easy to get dehydrated in the re-circulated air of a plane cabin, which can affect your ability to recover from a shift in sleep patterns.

While it’s tempting to stay cosy in your seat for the duration of a long flight, you should get up and walk around every now and then to keep your blood circulating properly in the high altitude. Set your watch for the time of your destination during the flight so you don’t get confused when you land.

When you land
Get into the new schedule as soon as you land – eat your meals in line with the new time zone and go to bed at a decent hour, even if you’re not tired (although you should try to get as much sleep as you normally do). Immersing yourself in the new time zone is a great way to trick your body into acclimatising.

During your stay, get out into the sun as much as possible to make you feel more awake and keep your vitamin D levels up. Keep up with exercise to get your endorphins flowing and recover from the long flight.

If you’ve got the luxury of some free time (and money) when you get to your hotel, book in a massage to relax your muscles and work out the kinks caused by sitting down for so long. Some spas even offer special jet lag treatments designed to get the blood flowing.

With a bit of determination and smart planning, it is possible to avoid the worst effects of jet lag. It’s all about managing your circadian rhythms and general wellbeing.