Holiday season is upon us, and with it comes the challenge of battling the side effects of flying. Jet lag, typically occurring with a time difference of three to four hours or more, disrupts our ability to adjust to new environmental cues—especially daylight. This results in various symptoms like nausea, insomnia, memory loss, lack of focus, migraine headaches, and an upset stomach. Coupled with these are issues like appetite dysregulation and excessive daytime sleepiness, leaving many feeling significantly out of balance.
Travel direction plays a crucial role in how jet lag affects us. Eastward flights tend to be more challenging for our internal clocks, making jet lag symptoms more pronounced. For example, if you’re flying from the UK to destinations in Asia or the Middle East, you’re likely to feel the effects more acutely than if you were heading westward to the USA, Canada, or South America. Travelling to Africa from the UK might involve eastward or westward flights, depending on your specific destination.
Jet lag throws off our body’s natural circadian rhythms and the hormones that govern our sleep and activity patterns. This disruption leads to tiredness, stress, and dehydration after spending extended hours on a plane. However, adopting effective strategies can help mitigate these effects. Tom Hall, Vice President of Lonely Planet, offers top tips for a quicker recovery and a smoother travel experience. Let’s explore eight practical strategies to combat jet lag, improve comfort, and ensure your holiday remains enjoyable.
1. Shift Your Rhythm
As you prepare for your journey, it’s crucial to “adjust your routine to align with the new timezone,” advises Hall. If your travels take you eastward, anticipate a change in your sleep patterns. To adapt smoothly, consider going to bed one hour earlier and shifting your mealtimes each night for three to four nights before your flight. Conversely, if you’re heading west, the opposite strategy applies.
When aboard the plane, your approach should depend on the nature of your travel. If your journey involves crossing at least two time zones and it’s nighttime at your destination, avoid naps. Instead, use this time productively: relax, work, or engage in periodic walks every hour or two to enhance circulation and lymphatic drainage.
A personal strategy I employ during flights is wearing compression socks. Especially for those with venous insufficiency, these can be a lifesaver. I make it a point to put them on before heading to the airport and only remove them upon arrival. This routine helps me avoid the discomfort of heavy legs post-flight. Though they may feel slightly tight initially, this sensation quickly fades, and comfort sets in. If you’re considering a pair, it’s essential to visit a specialized orthotics or medical supply store. Proper fit is crucial for effective compression. My pair has lasted five years and remains in excellent condition, proving to be a wise long-term investment.
2. Ditch Airline Junk Food
“Regulating sleep patterns and hormones during air travel primarily involves managing our intake of glucose and sodium. It also means limiting stimulants like caffeine, as well as neurodepressants such as alcohol, whenever possible,” Hall suggests. Instead of reaching for crisps or salted nuts, consider healthier alternatives. Pack superfoods like goji berries, known for enhancing sleep quality. Include bananas, natural muscle relaxants rich in potassium and magnesium, and cherries, high in melatonin. To combat dehydration—especially if you’re indulging in beer or wine inflight—opt for lemon or coconut water.
For main meals, lean proteins, non-starchy vegetables, fruits, and yogurt are preferable. Choose foods that digest quickly and avoid bloating foods such as legumes, grains, and sweets. Be cautious with flapjacks or processed protein bars containing sugar alcohols (ingredients ending in -ol like erythritol) or hard-to-digest fibers. From personal experience, the only bars I’ve found tolerable during travel are RXBARS, made from egg whites, raw nuts, dates, and sea salt. However, if you’re sensitive to nuts or prone to overeating, it’s best to avoid these as they are quite palatable.
Prior to, during, and after your flight, increase your intake of ginger and turmeric. These spices aid digestion. If you experience nausea upon arrival, seek out a health food store. There, you can get ginger tea, bone broth, and water with added electrolytes or a bit of Himalayan pink salt for rehydration.
3. Purchase ‘Nutritional Insurance’
Do you know what’s worse than jet lag? Experiencing it alongside a cold! When traveling during the cold and flu season, which coincides with the time of writing this article, I strongly suggest acquiring liposomal vitamin C in bulk from Amazon. You can choose between liquid sachets or softgels. Personally, I prefer the liquid sachets for their convenience; they occupy minimal space in the TSA plastic bag, and I can easily add one to my water bottle on the plane, sipping it during the flight.
For optimal benefit, consider taking a dose of vitamin C at four key times: 1) before heading to the airport, 2) while at the airport, 3) during your flight, and 4) after your flight. This regimen helps maintain stable vitamin C levels, crucial since the body eliminates it rapidly. Importantly, high doses of vitamin C (up to 10,000 mg/day or more) are safe for short periods. Such ‘megadosing’ acts as a buffer against various viral infections, including COVID-19, during your travels. Additionally, regular consumption of vitamin C is particularly beneficial for improving blood sugar control in individuals with type 2 diabetes and for alleviating mental fatigue.
Here are a few brands I’ve personally tried and can vouch for based on my experience:
YourZooki Vitamin C 1000mg Liquid Sachets (sometimes available in duty-free shops)
Pure Health Liposomal Vitamin 1000mg Liquid Sachets (unflavored, thus an acquired taste)
Core Med Science Quali ®-C Liposomal Vitamin C Softgels 1000mg (great value for money)
4. Maximize Daylight
Combating jet lag effectively involves leveraging fresh air, sunlight, and exercise – a trio proven to be its nemesis. “Engage in outdoor activities like running or walking in the sunshine as soon as you can upon arrival. Both have equally beneficial effects,” notes Hall.
It’s crucial to manage your exposure to natural light strategically for a rapid recovery. For guidance, there are two significant apps available to help synchronize your body’s rhythm. The Entrain app, available on Google Play and developed by former University of Michigan PhD student Olivia Walch, recommends optimal times for complete darkness and full light exposure. Walch also released a separate app called Arcashift, targeted at shift workers and available for both iOS and Google Play users, which helps prevent circadian misalignment such as from jet lag.
On the other hand, the Timeshifter app, designed by Harvard sleep medicine professor Steven W. Lockley, PhD, offers personalized guidance based on your sleep patterns, chronotype, and flight plan and is accessible on iOS.
Hall also recommends, “Incorporate some downtime into your itinerary for recuperation right after your flight.” It’s wise to avoid scheduling intensive business meetings or extensive sightseeing tours within the first 24 hours. To enhance your cortisol production, aim to rise shortly after sunrise and start your day facing the sun.
5. Ease Travel Tension
When you reach your destination, take some time to stretch. It’s beneficial to establish a brief stretching or yoga routine each morning, especially during the initial days of your journey. Travel often leads to mental stress and physical strain, but stretching can effectively reduce and alleviate these issues.
You might consider a variety of free classes available on YouTube. Currently, my favorites include Travis Eliot’s channel, intertwining yoga with the insightful teachings of Eastern philosophy. Another excellent option is Yoga with Bird, known for her quick and uplifting sessions. Specifically, Travis’s “Gentle Yoga for Travel” video is a perfect choice to unwind after your arrival.
6. Practice Grounding
To help your body adjust more swiftly, consider grounding yourself energetically (also known as earthing). Often overlooked, this practice can yield profound effects. Simply stand barefoot on the beach, grass, or any natural terrain for about five minutes. Alternatively, you might place your palms against a tree while in a meditative state, feeling or visualizing a calming energy coursing through your veins. These techniques aim to reconnect your body with the earth, aligning with the correct magnetic frequency for your location.
For those who appreciate working with crystals, incorporating them into your travel routine can be beneficial. Consider carrying grounding jewelry or pocket stones. Opt for those with red or black hues, such as shungite, black tourmaline, hematite, garnet, smoky quartz, black obsidian, red jasper, or onyx, during and after your journey.
7. Zone Out Unplugged
Traveling, with its mix of excitement and fatigue, calls for strategies to ensure a smooth transition upon arrival. “Do everything you can to get on the plane in as relaxed a mood as possible,” urges Hall. Embracing the natural rhythms of your destination right from the evening can significantly enhance this transition. Engage in activities that stimulate melatonin production, such as savoring the tranquility of a sunset. This not only eases you into a relaxed state but also aids in releasing the ‘sleep hormone,’ crucial for a restful night.
It’s also important to consider the impact of blue light from digital devices like phones, iPads, or TVs. This kind of light can delay the production of melatonin, thereby disrupting your sleep pattern. To counter this, make a conscious effort to disconnect from all digital screens at least an hour before bedtime. This small habit can have a profound effect on the quality of your sleep, helping you wake up feeling more refreshed.
Additionally, consider using a sleep calculator, such as the Sleepytime calculator, to further optimize your sleep and recovery upon arrival. This tool aligns your sleeping patterns with your body’s natural deep sleep cycles. By tailoring your sleep schedule to fit both your holiday and business commitments, you can ensure that you are well-rested and ready to make the most of your time away.
8. Balance Body Temperature
Maintaining a stable core temperature is crucial for regulating circadian rhythms. Ideally, your body temperature should reach its lowest point at night, just before you head to bed, and rise to its highest peak upon waking. To facilitate this natural rhythm, especially when traveling across time zones, consider tailoring your shower temperature.
Opt for a cold shower in the evening if your journey heads west. This helps mimic the natural drop in body temperature, promoting better sleep and adjustment to the new time zone. Conversely, when traveling east, a warm shower can be beneficial. The heat aids in elevating your body temperature, aligning your circadian rhythm with your destination and reducing the risk of insomnia and sleep disruptions. This simple yet effective strategy can be a game-changer for frequent travelers, ensuring a smoother transition and a more rested state upon arrival.
In conclusion, as we traverse the globe, embracing new cultures and experiences, let’s not forget to take care of our internal world. Happy travels!
Ivy McRae, a Franco-British nutritionist and science journalist, holds MScs in Human Nutrition and an M.A. in Journalism. With a decade of experience in the field of nutrition and health, her work has appeared in The Scottish Sun, Men’s Fitness, Women’s Fitness, and Women’s Health. Ivy co-developed the NHS-recognized Low Carb Program and has lectured at the University of East London on global health challenges. Follow @IvyMcRae@mastodon.social on Mastodon for unfiltered insights.