Avoiding Jet Lag and Staying Healthy While Traveling

Anyone who has ever traveled across time zones has probably experienced jet lag. Waking up wide-eyed and bushy tailed only to realize it is 2 or 3am and the world around you is happily asleep. Or fighting to keep your eyes open all day long because your body is sure that it IS nighttime somewhere. This might be one of the hardest parts of being a frequent traveler, something that we are constantly trying to find tricks to outsmart.

Jet lag, which is actually considered a temporary sleep disorder, occurs when your circadian rhythm, or internal clock that helps control sleep is unable to adapt quickly enough to the new time of the destination you have arrived at. This can result in disturbed sleep patterns, excessive fatigue, and difficulty concentrating, and stomach & digestive issues.

According to WEBMD Cues such as light exposure, mealtimes, social engagement, and activities regulate our circadian rhythm. So what really does help fight off jet lag? After years of international travel, and some research on the subject I have found a few key things that really work for me.

• Stay hydrated and bring a reusable water bottle. NO matter how many times the flight attendant refills that tiny plastic cup you have, you are never going to drink enough water on a long flight. Bring your own water bottle and have the attendant fill it. Most airlines are committed to becoming greener so saving a plastic cup and filling your water bottle is no issue. This will give you the ability to make sure that you drink plenty on the flight without having to ask every time you want a sip.

• Bring your own snacks. Lets be real, plane food is horrible. But, for whatever reason, when you smell it come out on those carts at 30,000 feet in the air with no where to go, you get hungry! Pack your own main meal, and bring snacks for the in between and for the end of the flight. Typically I get a salad or sandwich in the airport for my dinner meal, and bring a few pieces of fresh fruit, granola bars, and a treat like a bar of chocolate. This keeps me satisfied without having to eat food that doesn’t even taste that good, and makes you feel even worst.

• No matter how tired you may be exercise of some sort upon arrival is key. If it is early enough in the day I like to go for a run, especially if I can get outside. The mix of fresh air, light exposure, and a high heartbeat will keep your body back into gear. Even if you can only get 30 minutes in it will make a world of difference. If you arrive at night (often times when heading west) roll out your yoga mat and get a good stretch in. I don’t care who you are airplanes will make you stiff… yoga never felt so good, and being stretched out WILL help you sleep better, guaranteed.

• Take Melatonin. I am a huge fan of melatonin during travel. It is naturally produced in our bodies to help regulate our internal sleep clock so that we sleep during the dark hours of the day. It is available at most health food stores and even some pharmacies now. You can take it for help to sleep on long flights, as well as at bedtime once you arrive somewhere to help promote sleeping through the night. Give yourself at least 8 hours to sleep once the pill is taken to avoid drowsiness.

While there may be no cure for jet leg there definitely are initiatives that you can take to help your body recover quicker. Patience is key. We have to remember that just because our minds and bodies have flown through the air in this magical flying tube and landed somewhere foreign, our internal clock and system might still be a little confused why we aren’t still in sunny California.