Avoid Jet Lag

Tips to Avoid Jet Lag

The best overseas trips are those where you avoid jet lag.

Jetlag is the effect that travelling across time zones has on you. Some of the effects are:
• Fatigue
• Sleepiness and/or inability to sleep at times
• Digestive upsets
• Impaired judgement and decision making
• Memory lapses
• Irritability
• Apathy
• Hunger and/or lack of appetite

So what can be done and how do I avoid or minimise it?

Adjust to new schedule in advance

• Set your watch to the destination schedule before you get on the plane.
• Sleep on the plane if it is night time where you are heading.
• Go to bed early if it will be night where you are at the moment.
• Say you are heading from Australia to UK (or vice versa) then go to bed as early as possible for the few days before your trip.
• Get lots of morning sun and little afternoon sun to try and emulate the day night effect
• Eat your meals to the schedule in the new destination
• Plenty of rest before you go

Arrive early

• If you can arrive a few days early, you can get used to the new time zone.
• Obviously, this is not always possible.

Sunlight to adjust internal time clock

• After arrival, spend a lot of time out in the sunlight to help reset your internal time clock

On the plane

• Drink plenty of water and avoid caffeine and alcohol as these can affect sleep and dehydrate you
• Try to nap when you feel sleepy.
• Eat small meals frequently, choosing lighter foods like fruit and vegetables.
• Wear loose, comfortable clothing.
• Whenever possible, walk around the cabin.
• When you sleep on the plane, try to plan sleep as if the time is that of the destination.
• Wear earplugs and an eye mask.
• Maximise comfort with a pillow supporting your neck and head.

Medication

• If nothing else works then sleeping pills and melatonin (a hormone to regulate sleep) are available.