What is jet lag?
Before we get into ways to reduce the impact of jet lag from long haul flights and different time zones we should try and understand exactly what jet lag is.
It is simply when your normal sleep pattern or routine is disrupted after a long flight and travelling in different time zones.
Our bodies natural sleep/wake cycle or circadian rhythm tells our body when to wake up and when to go to sleep. When we travel to different time zones our bodies are still synced with our ‘home’ time zone so it doesn’t match with the time zone of your destination. This may make our body want to be asleep when everyone else is awake and awake when everyone else is asleep!
How long can jet lag last for?
It depends on the difference in time zones you are travelling to. If you are only in a time zone with a two hour time difference the impact will be minimal, although if you have young children even this can be disruptive but hopefully as you may be on holiday the kids being up a little later or sleeping in might not be a bad thing!
If you are travelling to the other side of the world ie from the UK to Australia or New Zealand where there can be a 9-13 hour time difference this can have a significant impact as you are suddenly in a time zone where your body wants to sleep but its the day time, or vice versa!
Generally it can take a day per hour of time difference to fully recover from jet lag. So a one hour time difference takes one day and a 10 hour time difference, 10 days. There are of course many factors that can help minimise the impacts of jet lag from fitness, health and preparation and we’ll outline some of these below.
Is it true flying East or West can have a different impact on jet lag?
Yes!
When you fly East you are effectively travelling back in time which means your body needs to adjust to an earlier bedtime. This is harder to do for the majority of people (75%) who have an internal clock cycle of just over 24 hours.
When you fly West it is easier to extend the day and delay sleep.
Unfortunately suffering from jet lag from a very long haul flight ie from the UK to Australia or New Zealand is unavoidable but there are some hints and tips to minimise the impact and these can be applied to even a small time difference.
Why are there time zones?
Time zones were created because of Earths rotation around the sun which illuminates the planet one portion at a time. Since the sun can’t be in every part of the world at once time zones help maintain logical order and regulate day and night across the globe. Time zones were created by Sir Sanford Fleming, a Canadian engineer who proposed the use of worldwide time zones back in 1878. His idea was to divide the world into 24 time zones that were each 15 degrees of longitude apart. The reason for this is that the earth rotates 15 degrees every hour, or 360 degrees in 24 hours.
The 24 time zones run from the North Pole to the South Pole with the starting point for time zones at the Prime Meridian which is located at 0° longitude in Greenwich, England. It’s from this point the earth is divided between two hemispheres, Eastern and Western. Northern and Southern hemispheres are divided by the Equator.
How to reduce the impact of jet lag
As we’ve mentioned it’s difficult to avoid jet lag completely especially from long haul flights where your destination time zone is very different to your home time zone. But there are some things you can do to minimise the impact and help get into the destination time zone easier or, recover after you’ve arrived home.
These are just a few hints and tips to help the impact of jet lag and are based on personal experience and science based research but are of course only applicable dependant on your circumstance and situation.
- Sleep less. As you are getting closer to your flight departure start reducing the amount of sleep you get a few nights before hand. If you’re a 7-8 hour a night sleeper stay up later or get up earlier. This starts to disrupt your circadian rhythm and gets you out of your normal sleeping routine and, it will make you more tired for when you travel and arrive at your destination making it easier to adjust. This works whether going to your destination or for returning home.
- Avoid alcohol. Some people can’t wait to get to the airport and no matter what time of the day grab a pint of beer or a glass of champagne to celebrate the start of a holiday adventure but unfortunately alcohol does have an impact on the body and does impact jet lag. Alcohol can initially make someone drowsy which may initially help get off to sleep on a plane however it can then make your body temperature fluctuate, cause dehydration, require the toilet more and disrupt stages of sleep. So whilst a little tipple might not be a bad thing perhaps leave the celebrations til you arrive at your destination!
- Change your clocks. As soon as you get onto the plane adjust your clocks to the destination time. Start tricking your brain into thinking and working based on where you are going. This can also help factor in times when you may or may not sleep on the plane.
- Sleep/Don’t sleep. If you’re flying very long haul ie from the UK to Australia or New Zealand changing your clocks to the destination time can also help determine when you should try and sleep, or not, on the plane to match the time at your destination. Fighting against what your circadian rhythm is used to is difficult but reducing your sleep prior to departure can help with this. If you’re travelling with young children of course this can be more challenging!
- Caffeine. Use it strategically! Reduce or eliminate caffeine a few days before you travel and then when you need to be awake for your destination have it – but avoid it 6 hours before you will need to sleep.
- Power nap. If you can have short naps to reset and boost your energy levels then do it. No longer than 15 minutes is recommended.
- Exercise. You should be doing it anyway but exercise creates energy and also helps you to sleep better. Regardless of whether you are flying or not! Exercise during a long haul flight is an absolute must and whilst you might think you look a bit daft lunging and stretching in the aisle or by the toilets keeping the blood flowing and muscles relaxed all helps massively towards countering the impact of jet lag.
- Melatonin. Is a natural hormone produced by the body in response to darkness signalling that its time to sleep and it helps regulate sleep-wake cycles. It can be useful to as a short term treatment for jet lag. Unfortunately in the UK melatonin is a prescription only medication and it is not recommended to purchase Melatonin online.
- Sleep Aids. There are over the counter products such as Nytol which contain the active ingredient diphenhydramine which is an antihistamine that promotes drowsiness by blocking histamine, which is involved in wakefulness. Products like Nytol are great for temporary use to help you fall asleep easier and stay asleep longer either on arrival at your destination or at home. Of course with all such things check with your pharmacist on whether products like Nytol are suitable for you.
- Factor jet lag in. And finally, allow time if you can when you get to your destination or arrive back home to factor in jet lag. There can be a tendency to hit the ground running when you get to your holiday destination and whilst this may be fine if you are travelling on your own or as a couple but with kids or others it can lead to increased tiredness, stress and irritation!
When you’re booking that annual leave for your long haul trip remember, if you can, to take a few days extra after you’ve returned and ease yourself back into your home time zone! It will also give you time to reflect on your recent adventure and start thinking about the next one!