Chiva-Som
Imagine…that holiday you’ve been looking forward to has finally arrived. You’ve been dreaming of sipping romantic cocktails over sunset, or taking an early morning stroll along the pristine beach, but after travelling half way around the world to get here, you find yourself nodding off by lunchtime or lying wide awake all night.
Jet lag, the bane of every long-haul traveller, is caused by crossing multiple time zones quickly. Known technically as circadian dysrhythmia, jet lag is the disruption of your body’s internal clock and sleep-wake cycles.
In addition to disrupted sleep, jet lag can result in a sense of disorientation which leaves you feeling generally unwell. It can slow reaction time, and in many people may cause digestive problems. For business travellers it can be especially damaging, as it reduces productivity, concentration and performance.
Not all travellers suffer jet lag to the same extent; there are a number of factors that influence susceptibility. Firstly, it depends upon the number of time zones crossed. The more time zones, the more likely you are to suffer.
The direction of flight is also important. When you fly eastbound, or against the direction of the sun, jet lag tends to be more severe than when you fly west. According to Dr James Maas, author of Power Sleep, the body’s natural cycle is 25, not 24 hours, and so when you fly westward, you are allowing your body to follow its natural inclination to prolong the day.
Finally, personal factors such as age, personality (‘night owls’ vs ‘early birds’) and sleep debt create a marked difference in susceptibility between individuals. Sleep debt is the cumulative lack of sleep carried over prior to travel, and is of particular concern to business travellers. If you have not had plenty of sleep before the flight, the effects of jet lag will be heightened.
So, how can you combat jet lag? It is important to remember that your body can only adjust its internal clock by about two hours each day. That’s one day of recovery time for every two hours difference in time zone. If you want to re-adjust to your new time zone faster than that, your body is going to need a little help.
The most effective method for doing this is a combination of bright light, and the hormone melatonin. Melatonin is your body’s natural sleep inducer. It is produced by the pineal gland, derived from the amino acid Tryptophan, however it is also available as a supplement.
Light and melatonin work in complementary cycles to regulate your internal body clock. Light stimulates the body to wake up, and inhibits the production of melatonin. When it gets dark, the level of melatonin rises, inducing a natural sleepiness.
In re-setting your clock, the American Medical Association recommends that if you need to shift your body clock earlier, you should use light in the early morning and melatonin supplements in the early evening. If you want to shift your body clock later, use melatonin in the early morning and light in the late afternoon or evening.
In terms of melatonin dosage, natural health guru Dr Andrew Weil (www.drweil.com) advises that one milligram taken under the tongue for the first one or two nights is sufficient.
As for the light, clear sunlight does the job beautifully so be sure to leave your curtains wide open to greet the day, and get outside at the first opportunity. If sunlight is not available, use the brightest light source available, as the brighter the light, the quicker the effect. There are now a number of portable light sources specifically designed for travellers, using the same technology as designed for northern countries in combating the effects of long sunless winters. Business travellers may find them particularly helpful in reducing downtime and improving performance.
Some other tips to help you prevent and reduce the effects of jet lag include:
Planning Your Trip:
Avoid a morning departure and ‘red-eye’ flights that will cut into your sleep.
Try to book a seat that will give you the most room to relax or move about.
Reserve a hotel room on a high floor, or away from noise. Ask for a room with good exposure to the morning sun.
Start to reset your biological clock before you leave. Shift your bed time and rising time closer to your new time zone by an hour each day.
During Your Flight:
As soon as you board, change your watch to the time at your destination and try to eat and sleep according to that time.
Dress comfortably and keep warm to encourage sleep. Consider ear plugs to help block out noise.
Stretch and try to relax: take advantage of any empty rows!
Help prevent swelling of your legs and feet by stimulating your circulation: get up, stretch and walk around every few hours.
Water, water and more water! Drink lots of fluids to fight dehydration which can slow the process of readjustment.
Avoid alcohol, which is more potent at higher altitudes, as it accelerates dehydration and disrupts REM sleep (the dream state, which if disrupted can make you feel disoriented and anxious).
Eat lightly and avoid high fat, high salt dishes. Food is harder to digest at high altitudes.
Upon Arrival:
Spend time outdoors in the sunlight as soon as possible.
Follow the local meal pattern, even if you’re not hungry.
Follow the local sleep/wake schedules. Even if you are not tired, it is important to keep the room dark at night and try to avoid stimulation such as the television.
The herb Valerian (Valeriana officinalis) is a safe, natural sleep enhancer. It can be taken at bedtime as a supplement or as an herbal tea.
Exercise, even a brisk walk will relieve stiffness and pain due to the long flight and will create a sense of optimism and cheerfulness.
Business executives and those requiring peak performance (such as athletes) should avoid engaging in any important activity until the second day abroad.
All of the above self-help tips can make a big difference to alleviating jet lag, but for those who prefer a little hands-on pampering, there are some wonderful spa treatments that can make the process of re-adjustment easier, even pleasurable.
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