Beating Jet Lag: Tips For Business Travelers

Jet lag is a common sleep disorder that can occur when travelling across multiple time zones. It is caused by a disruption to the body's internal clock, or circadian rhythm, which is influenced by light exposure and the time of day. Jet lag can cause a range of symptoms, including sleep disturbances, daytime drowsiness, impaired mental and physical performance, gastrointestinal issues, and general malaise. The severity and duration of jet lag can vary depending on individual factors and the specifics of the trip, such as the number of time zones crossed and the direction of travel. While there is no guaranteed way to prevent jet lag, there are several strategies that can help minimise its effects, including adjusting light exposure before the trip, taking melatonin supplements, timing your flight to arrive at a certain time, staying hydrated, and limiting caffeine and alcohol intake.

Adjust your light exposure before your trip

Adjusting your light exposure before your trip is a great way to reduce the length of time you will feel jet lagged. This is because your body clock can be manipulated by controlling your exposure to light and darkness before you travel.

If you are travelling east, you will want to expose yourself to light earlier in the morning in the days leading up to your trip. This will make it easier for you to fall asleep at night when you arrive at your destination. If you are travelling west, you will want to expose yourself to light later in the day, so that you can wake up earlier.

There are a few ways to do this. You can calculate the schedule adjustment that will work best for you and your trip. There are also apps, such as Entrain, that can make your schedule adjustment easy to follow.

It is important to note that the timing of light exposure is critical. Light exposure can either advance or delay your internal clock, depending on the timing.

Take melatonin supplements

Melatonin is a natural hormone produced by the pineal gland in the brain and is only released at night. It is sometimes called the 'hormone of darkness'. The presence of light suppresses melatonin production. Melatonin is involved with our circadian rhythms, which include our natural sleeping and waking cycles.

When you travel by plane and quickly cross time zones, the change in sunlight exposure patterns disrupts your internal clock. This is what causes jet lag. Taking melatonin supplements can help to reset your body's internal clock and reduce the symptoms of jet lag.

It is important to note that melatonin is not a sleeping pill. It is also not a cure for jet lag. Instead, it is a supplement that can help to alleviate the symptoms of jet lag and make it easier for you to adjust to a new time zone.

• Timing is critical: Melatonin should be taken close to the target bedtime at your destination, which is usually around 10 pm to midnight. Taking melatonin at the wrong time can delay your adaptation to the local time.
• Start with a low dose: Effective dosages can range from 0.5 milligrams to five milligrams or higher. It is recommended to start with a low dose of 0.5 mg and increase gradually if needed.
• Use a fast-release formulation: Opt for a fast-release preparation rather than a slow-release one. This will help ensure that the melatonin doesn't stay in your system for too long and confuse your body's internal clock.
• Avoid taking melatonin with other substances: Melatonin should not be taken with alcohol or other drugs, including blood pressure medications, diabetes medications, immunosuppressants, SSRIs, contraceptive medications, and sleeping pills. Consult your doctor if you are taking any medications to ensure there are no interactions.
• Be cautious if you have certain medical conditions: Do not take melatonin without consulting a doctor if you are pregnant or breastfeeding, have an autoimmune disease, have a seizure disorder, have epilepsy, or have a personal or family history of psychiatric disorders.
• Avoid operating machinery after taking melatonin: Melatonin can cause drowsiness. Avoid driving or operating machinery for at least five hours after taking melatonin.
• Try it out before your trip: It is recommended to do a trial run with melatonin at home before your trip. This will help you understand how your body reacts to it and determine the optimal timing and dosage for you.

Time your flight to arrive at your usual wake-up time

Timing your flight to arrive at your usual wake-up time is a great strategy to minimise jet lag. This is because jet lag occurs when your body's "internal clock" or circadian rhythm is disrupted by a new time zone.

When you arrive at your destination, your body is still wired to the sun patterns from your home location. This is why it's beneficial to arrive at your usual wake-up time. If you arrive in the morning, your body will be primed to be awake and active, and you can then go about your day as you normally would.

However, if you arrive in the evening, your body may still be wired to be awake, and you might struggle to fall asleep at your usual bedtime. This is especially true if you've travelled east, as your body will need to adapt to going to bed earlier than usual.

• In the days leading up to your trip, gradually adjust your sleep schedule to match your destination's time zone. This will help you be more adjusted when you arrive.
• Get quality sleep before your trip. Starting your journey well-rested will help you cope with the demands of travel and reduce the risk of jet lag.
• Stay hydrated. Drinking plenty of water will help combat the dehydrating effects of air travel and reduce the symptoms of jet lag.
• Avoid caffeine and alcohol. These substances can disrupt your sleep, so it's best to stick to water during your flight and limit these beverages after you arrive.
• Get some sunlight. Light is a powerful influence on your circadian rhythm, and getting outside during daylight hours can help your body recognise it's time to be awake.
• Adjust your sleep-wake schedule. Getting on the sleep-wake schedule at your destination quickly will help with your symptoms. Try to sleep during your flight if it's nighttime at your destination.
• Limit naps. While a short nap can help with daytime sleepiness, napping for too long or too late in the day can disrupt your sleep schedule further.

Stay hydrated

Staying hydrated is one of the most important things you can do to combat jet lag. Dehydration can worsen the effects of jet lag, so it's crucial to prioritize hydration before, during, and after your flight. Here are some tips to help you stay hydrated when traveling for work:

Start Early: Begin increasing your water intake a few days before your trip. This will help your body stay hydrated throughout your journey.

Choose Water: Opt for water instead of caffeinated and alcoholic beverages. While these drinks may be tempting, especially during flights, they can dehydrate you further and exacerbate jet lag symptoms.

Drink Warm Water: Meditation expert Jonni Pollard recommends drinking warm water or herbal ginger tea. He suggests avoiding cold drinks and ice at all costs.

Set Reminders: Use an app or set reminders on your phone to remind yourself to drink water at regular intervals. This will help you stay hydrated throughout your trip.

Pack Electrolyte Supplements: Electrolytes play a crucial role in hydration and can help your body adjust to new time zones. Pack electrolyte tablets or powders that you can easily add to your water.

Double Your Intake: When you arrive at your destination, aim to drink twice as much water as you usually would. This will help your body stay hydrated and adjust to the new environment.

By prioritizing hydration, you can effectively reduce the impact of jet lag and ensure that your travels are more enjoyable and productive. Remember, staying hydrated is an important step in maintaining your health and well-being, especially when traveling across multiple time zones.

Limit caffeine and alcohol

When travelling for work, jet lag can be a real issue, impacting your performance and energy levels. One way to help cope with jet lag is to limit your caffeine and alcohol intake. Both substances can negatively impact your sleep quality and disrupt your internal body clock, or circadian rhythm, which is what jet lag affects.

Caffeine is a well-known stimulant found in tea, coffee, caffeinated sodas, chocolate, and some pain medications. It blocks the sleepiness-inducing effects of adenosine, which is part of the sleep regulation system. While it can help to increase your energy levels, caffeine at the wrong time can be detrimental. For example, caffeine taken within eight hours before bedtime will negatively impact your sleep quality. When travelling, it is best to have a "little and often" approach to caffeine and then stop consumption as long as possible before bed. This will help to optimize the benefits of caffeine while minimizing the negative effects on sleep.

Alcohol can also negatively impact your sleep. It reduces the overall quality of your sleep, so it is best to cut down or limit alcohol consumption both in-flight and after arriving at your destination.

If you are looking to limit caffeine and alcohol to help with jet lag, here are some tips:

• Avoid caffeine in the mornings, especially on the plane. Opt for water or juice instead.
• Consume caffeinated products between noon and 4 pm. This will help to "center" your day.
• After 4 pm, switch to alcohol or non-caffeinated beverages. Red wine, for example, is a good option as it has heart and lung health benefits.
• Stick to this schedule for at least the first three days at your destination.
• If you are used to having caffeine in the mornings, make sure to adjust to the local time at your destination. Enjoy your morning coffee or tea at the local time equivalent to help your body adjust.
• Avoid in-flight coffee, tea, and alcoholic drinks. These can worsen the effects of jet lag and further disrupt your internal clock.
• Download an app like Timeshifter, which provides advice on when and how to consume caffeine to support your body's natural light-dark and sleep schedule.

By limiting caffeine and alcohol intake, you can help your body adjust to the new time zone and reduce the negative impacts of jet lag on your work trip.

Frequently asked questions