If you fly a lot or you’re going on a long-haul flight any time soon you will be all aware of the dreaded jet lag. Jet lag can leave you feeling sleepy in the morning and wide awake at night, in short, it can ruin your travels, but it doesn’t have to.
According to sleep expert Adeel Ul-Haq, from bed company BunkBeds.co.uk, if you plan accordingly you can have zero jet lag so that you can enjoy your travels with minimum disruption.
How to beat jet lag
Rest well before travelling
Travelling can be a stressful period and if you are rushing around beforehand you’re more than likely going to feel stressed and tired.
“Get into a regular sleep schedule and make sure you are getting the seven to nine hours of sleep you need every night before travelling. You will also need to be organised and pack in plenty of time so that you aren’t running around for last-minute items or adding any extra stress to your body. If you can’t sleep make sure to cut down on your caffeine intake and increase your levels of exercise beforehand,” said Adeel.
Drink warm water
Flying dehydrates you and can increase your symptoms of jet lag. Drinking warm water can help with dehydration levels, as well as other issues that may stop you from sleeping when you arrive at your destination.
Adeel said: “Drink around half a litre of warm water before boarding your flight and then one glass every hour of your flight. If you aren’t used to drinking this much water you may need to use the bathroom more, but the added exercise while flying can also help with jet lag.
“While cold water can help, I always recommend drinking warm water when flying as it can help with other issues that you may experience when flying. On long-haul flights, your digestion can slow down, which can lead to bloating and can heighten the effects of jet lag. Warm water can aid your digestion and help get things moving again.”
Don’t eat for 12 to 16 hours before
Eating the wrong foods when travelling can make you feel tired, sluggish and run down. Plane food typically has more salt than traditional food too, as our taste buds aren’t as effective in the sky.
Adeel said: “You’re better off taking your own food when flying long haul as you can control what you put into your body, but if you have no choice you should stick to foods high in protein and fat such as fish, avocado and nuts. I’d also recommend avoiding alcohol, sodas and coffee as they can dehydrate you making the effects of jet lag worse.
“If you suffer badly from jet lag, there are studies to suggest that water fasting could be the answer. To do this, you will need to stop eating 12 to 16 hours before you land at your destination, and as soon as you land, you will need to refeed, which will start your circadian rhythm – automatically adjusting your body clock to your new time zone.”
Adjust your clock to the new time zone
Making small changes before you land in your new time zone can make a big difference.
“Adjust your clock and only sleep within the sleeping hours you normally would, otherwise it’s going to take you longer to get used to the new schedule. On average it can take a person up to 10 days to adjust to their new time zone and by then you’re often on your way back,” said Adeel.
On arrival
When you arrive at your destination you’re often exhausted and need to sleep, but this is something you shouldn’t do.
Adeel said: “Avoid napping or sleeping when you land, especially if it is early morning. While sleep deprivation can affect your ability to think and react, you are much better off staying awake and having a slightly earlier night than usual if need be.
“If you have landed at night and you’re wide awake, a quick hack is to take a warm bath. This will increase your body’s temperature when you are in the bath and then drop it as you step out. This drop in temperature mimics the body’s natural drop when it’s time for you to go to sleep.”