TIPS ON MINIMIZING JET LAG

Are you counting down the days to your well-deserved holiday in Zanzibar? Don’t let

the time difference put a damper on your plans. Below are a few things you can do to

minimise the effects of jet lag. But first things first – what is jet lag?

Your internal clock also known as your circadian rhythm, is linked to your exposure to

light and darkness. When travelling to different time zones, your internal clock gets out

of synch. This may result in symptoms such as fatigue, insomnia, irritability, and

digestive problems. But there are a few things you can do.

Before you travel:

• Modifying your sleep schedule in the two days leading up to your trip can be

beneficial, so that when you arrive at your destination, there is less of a discrepancy

between your circadian rhythm and the local time.

• Minimize travel stress: Get organized and packed and don’t wait until the last minute.

Being in a rush can heighten stress and make your travels more difficult.

• Get quality sleep: Focus on getting quality rest for at least a few nights before your

trip so that you’re not already sleep-deprived at the beginning of the trip. Prioritise

sleep so you can be at your best when you arrive.

While travelling:

• Adjust your watch as soon as you get onto the plane.

• Dehydration worsens the effects of jet lag. Stay away from coffee, caffeinated soda

and alcohol at the airport, in flight and when you first reach your destination.

• Stay hydrated! Drink lots of water and even better, carry some electrolytes with you

but make sure they don’t contain any sugar.

• If it is nighttime at your destination, sleep on the plane, using a sleep mask and ear

plugs. When your brain senses darkness, it starts to produce melatonin, the chemical

that initiates sleep. Ideally, you want to wake up when your plane arrives in the

morning.

After your arrival:

• Avoid artificial light (TV, tablet, phones etc)

• Get exposure to natural light to speed up the process of acclimating to the new time

zone.

• Go for a walk (ideally barefoot) or do some light exercise.

• Get grounded by walking barefoot on natural ground such as the beach or grass.

The earth’s energy will help your inner clock to reset.

• Use caffeine wisely and only in the morning hours.

Not enough? Here are some more tips on how you can help your body stay

healthy and vitalized while travelling:

• Wear Blue light-blocking glasses. The junk light (fluorescent light) used on

aeroplanes drains your energy and will make you feel fatigued and drained.

• Use disinfectant wipes to go over your seat, armrest and tray.

• Use a saline-based xylitol nasal spray before going to the airport and

during your flight. The moisture from the saltwater keeps the skin from

cracking, and if you do, the xylitol will prevent bacteria from hanging around

your nasal cavity that causes an infection.

• Wear compression socks to keep your blood flowing.

• Fast! Not only will you avoid unnutritional aeroplane food, but it will also

help you reset faster. You will be more able to reset your inner clock to match

your environment, meaning you can adjust to time differences and jet lag

with ease.

• If you are into tech, try a Jet leg app such as TimeShifter.