Ask the Experts: 8 Tips for Reducing Jetlag

If you’ve ever taken a flight that passes through a time zone, then chances are you’ve experienced jet lag. And if you’ve ever experienced jet lag, then chances are you won’t be surprised to learn that it is a classified sleep disorder. As described by the National Sleep Foundation, “jet lag disorder occurs when there is a temporary mismatch between sleep-wake cycle timing generated by the person’s internal circadian clock, and the external cues at the new destination.” In layman’s terms, it’s what happens when your body’s internal clock--which controls things like when to sleep and stay awake--becomes imbalanced. Jet lag disorder can include such symptoms as fatigue, insomnia, mood swings, difficulty concentrating and digestive problems. And while temporary, jet lag disorder can take days or even a couple of weeks to get over, like a hornet sting. It’s no picnic any way you look at it. If you’re on vacation, you certainly don’t want anything getting in the way of enjoying your time off, and if you’re traveling for work, severe jet lag can potentially affect your ability to do business.

As CEO of Ovation, a $1.1 billion travel management company, I like to say that one of the reasons we are successful is because we understand our clients’ needs…because we have the same ones. With over 30 offices nationwide, and one in London, many of our employees travel extensively as part of their job and have quite a few travel tips among them. I surveyed many of Ovation’s expert Road Warriors, asking them what they do to reduce jet lag. Not surprisingly, the tips they shared paralleled those recommended by organizations such as the National Sleep Foundation and the Mayo Clinic. Here they are:

Adjust to your new time zone pre-trip. Because a quick change between time zones causes jet lag, allowing your body to slowly adjust to your new schedule a few days before your trip can help reduce the chances for severe jet lag. Depending on whether you’re flying east or west, going to bed and getting up a bit earlier or later than usual can make a big difference.

Reset your watch on board. Related to the above, for those of you who still wear a wristwatch, as soon as you are on board your flight, reset your watch to reflect the time zone of your destination. That is now the time zone you should refer to and plan your activity around. Period.

Say no to alcohol and yes to water. Every Ovation Road Warrior noted that drinking water and staying hydrated was their most important in-flight tip. Airplane cabins are notoriously dry, with humidity levels dropping to as low as less than 10%, and dehydration can cause such symptoms as headaches, cramps and fatigue. Buy a large water before your flight so you never have to ask a flight attendant. And while we’re at it – don’t drink alcohol. Alcohol is notorious for dehydration – one of our Road Warriors referred to it as “the kiss of death for jet lag.”

Use caffeine wisely. So many people drink coffee or tea for the caffeine, and they can certainly be of use in combatting jet lag…to an extent. Remember to think of your new time zone and to then use common sense; for example, it’s probably a good idea to skip that large cold brew if it’s already 8:00 p.m. in your destination. Plus, coffee and tea are diuretics and can dry you out, which means we are back to the importance of hydration again.

Sleep on the plane - sometimes. Like everything else on this list, it’s a good idea to plan sleep in accordance with destination time zones, and also to know your own limits. For example, some people can take an overnight flight and curl up with a blanket and neck pillow and be completely fine when the plane lands and it’s suddenly 8:00 a.m. Others (like me, I must admit), can never sleep on a plane. In turn, I try to avoid overnight flights and stick to the below tips once I’ve reached my destination.

Consider melatonin. Melatonin is a hormone that our bodies produce to help regulate our sleeping and waking cycles, with levels changing at different points in the day. Melatonin is also available as an over-the-counter, natural supplement and can be found at most drug stores. The National Sleep Foundation both cites it as a treatment for reducing jet lag symptoms and links to multiple studies noting its efficacy. As with any medication, check with your doctor and/or pharmacist to make sure it’s right for you. Many of our Road Warriors cited melatonin as helpful and use it both in flight and to promote sleep when at their destination.

After your flight, spend time outside. Our natural circadian rhythms are intrinsically tied up with daylight and nighttime, and if you arrive at your destination in the daytime, sunlight can actually act as a natural stimulant and help you to stay away awake during normal waking hours. As a bonus, you get to explore your destination.

Create an environment for optimal sleep. When it’s time to sleep in your new time zone, do everything you can to create an environment that actually lets you get the rest you need. Drawing on the above, you might choose a sleep aid. Drawing the curtains to increase darkness (or using a sleep mask) can help your body to relax. The noise in your new environment may be different than what you’re used to, so making use of a white noise app on your phone, ear plugs or noise-cancelling headphones can be helpful. So is guided meditation. It’s also helpful to set multiple alarms (or wake up calls), since getting up may be difficult if jet lag has set in. And of course, cut yourself off from caffeine the equivalent of your new time zone’s mid-day. When you wake up, whether you are on your trip for business or pleasure, your body will thank you.