Tips to help you beat Jet Lag

Jet lag, also known as jet lag disorder, is a temporary sleep disturbance that can impact anyone who rapidly travels across multiple time zones. Typically, it takes approximately 2/3 of a day per time zone crossed to overcome jetlag. (So, for me, that just travelled to Sydney Australia from Miami, I crossed 15 time zones, that would mean it would take approximately 10 days to fully overcome the jetlag. (!!!)

Jet lag is typically worse when travelling east, (so for example, travelling from the West coast of the USA to the East Coast of the USA or to Europe from the USA.)

Jetlag symptoms are mildly better when travelling to the West.

Your body operates on an internal clock known as circadian rhythms, which dictate your sleep and wake cycles.

Jet lag arises when your body's internal clock remains aligned with your original time zone instead of adjusting to the new one. The likelihood of experiencing jet lag increases with the number of time zones crossed.

Symptoms of Jet Lag

Jet lag symptoms can vary from person to person. You may encounter just one symptom or several. Some common jet lag symptoms include:

• Sleep problems such as not being able to fall asleep or waking up early.

• Daytime fatigue.

• Not being able to focus or function at your usual level.

• Stomach problems such as constipation or diarrhea.

• A general feeling of not being well.

• Mood changes.

Tips for easing Jet Lag

While there is no magic cure for jet lag, there are some definite do's and don'ts that will help you feel your best when arriving at your destination. There is absolutely nothing worse than arriving and not being able to fully enjoy your trip or focus on tasks at hand upon your arrival to your destination.

"The more time zones you cross, the more likely you are to feel jet lag." - Mayo Clinic Staff

Tip #1 - Try to avoid long Layovers

Extended layovers can prolong your travel time and intensify travel fatigue, which can make it more challenging to adjust to the new time zone. By steering clear of long layovers, you can lessen jet lag and ensure a smoother, faster arrival at your destination.

Tip #2 - Limit or avoid caffeine and alcohol

Consuming coffee and alcohol can significantly interfere with your circadian rhythm and makes jet lag worse. While the allure of a morning coffee can be tempting, caffeine may result in sleeplessness at nighttime. Reducing caffeine intake, particularly during the afternoon and evening, is advisable, so no matter how much you feel like you need a pick-me up, try to skip the coffee if you can (or opt for decaffeinated)

Alcohol has a two-fold negative effect: it not only disturbs your sleep but also dehydrates you. Hence, despite the temporary relaxation it may provide on a flight, it's likely detrimental to your health. To mitigate jet lag, it's beneficial to stay hydrated and ensure sufficient sleep. Studies also show that your taste buds aren't working their best at 30,000 feet, due to the cabin pressure, so you're not even going to get the full flavor benefits of sipping that vino, so give it a miss.

As much a fresh ginger ale, or soda might sound appealing, I also suggest you give this a miss. With cabin pressure wreaking havoc on the body and digestive system, carbonated beverages only make it worse. They contribute to trapped gas and can make you feel bloated and terrible, so proceed with caution if you order a soda.

Tip #3 - Stay Hydrated

Hydration is key to beating jet lag. Airplane cabins are incredibly dry, sucking the moisture right out of you. To stay energized and combat fatigue, drink plenty of water before, during, and after your flight. My tip is to have a large bottle of water with you, and always say yes to a fresh glass of water when the stewardess comes by. Yes, there will be more trips to the bathroom, and that brings me to tip number 4....

Tip #4 - keep Moving

It's no secret that airlines are squeezing more and more passengers in to cabins to save on costs. The huge downside to this is in any seat, economy, premium economy, and business class, you probably don't have anywhere as much room as your body needs to feel comfortable. The only way to keep you from being terribly uncomfortable is to get up and stretch as much as possible. Even in a lay flat business bed, I try to get up every two hours that I'm not sleeping and do some stretches.

Tip #5 - Prioritize sleep

Try to get as much sleep as possible on your flight, especially if it's a night flight, and/or it arrives at your destination in the morning, or before midday.

When I was flying to Sydney, I left Miami around lunchtime and arrived in LAX around 5 pm (LAX time) I had a layover and boarded my flight for Sydney at 10:00 pm I was exhausted because it was around 1:00 am Miami time for me. Once I got settled on the plane, I went to sleep immediately after take-off. I always travel with an eye mask (this is my favorite one) and make sure I am wearing lots of soft and comfortable layers. (No denim, A tracksuit is my clothing of choice.) You can always change into another outfit upon arrival, but comfort is key on the plane.

make sure you have a spare pair of long socks for the plane, I usually take my shoes off immediately and change into my chunky socks so sleep.

Tip #6 - Say no to meals if asleep

Ask the flight attendants to let you sleep if you so happen to be asleep when the provide meal service. No matter what cabin you're in, the food just isn't worth waking up for. I'll die on that hill!

Tip #7 - Try to stay awake to 10:00pm at your destination

You're exhausted, your eyes are going cross-eyed, you are feeling all shaky and simply must go to sleep, but you CAN'T! As hard as it is you must try to push through until 10:00pm before going to bed at your destination. Going to bed earlier than this will likely result in you being wide awake at 1:00 am or 3:00 am unable to get back to sleep. It's hard, but you have to push through.

Tip #8 - Sunlight helps regulate circadian rhythms

Athletes that travel across time zones can attest, the easiest and fastest way to adjust to the new time zone is to get out in the sun. As tempting as it may be to stay indoors and feel sorry for yourself, get out in the sun, let the sunlight touch your skin, and some experts even suggest not to wear dark sunglasses the first day. Sunlight helps regulate circadian rhythms and helps you adjust faster to the new time zone.

While there is no "Cure' for the dreaded jet lag, staying hydrated, getting sleep, saying no to carbonated beverages, caffeine, and alcohol most definitely helps you feel your best upon arrival.

If travelling more than 8 time zones to the East, I always suggest adding an extra day or two into your trip to help absorb the effects of jet lag. If flying to Europe from the USA, I suggest taking a night flight, try to get some sleep on the flight, so when you arrive in the afternoon, you have enough energy to explore, and definitely make a dinner reservation so that you are forced to stay awake. You will feel terrible around the time you start to get ready for dinner, but you will get a second wind once youre out, and then feel better for pushing through.

If you have any tips to combat jet lag, that I haven't included here, I'd love to hear them.

Fly safe

Fallon xo