Jet lag is a common problem for corporate travellers. It happens when your body’s internal clock gets disrupted by crossing multiple time zones quickly. This can lead to fatigue, difficulty sleeping, and irritability.
One interesting fact about jet lag is that exposure to light at the right times can help reset your body’s internal clock. Natural light helps keep our circadian rhythm in check.
This blog will share five effective strategies to combat jet lag for business travellers. We’ll cover everything from adjusting sleep patterns to managing caffeine intake. Let’s get started!
Key Takeaways
- Start adjusting your sleep schedule a few days before your trip. Align it with your destination’s time zone.
- Avoid caffeine and alcohol before and during flights. They disrupt sleep and lead to dehydration.
- Use melatonin supplements or natural light exposure to help reset your body clock upon arrival.
- Choose flights wisely. Opt for redeye flights, premium seating, and times that aid better rest.
- Stay hydrated with water throughout the flight. Engage in outdoor activities upon arrival for quicker adjustment to local time zones.
Impact of Jet Lag on Corporate Travellers
Jet lag significantly hampers productivity in business travelers. It can cause daytime sleepiness and insomnia, leading to increased travel fatigue.
Symptoms of Jet Lag
Fatigue, insomnia, and irritability often strike first. These signs can hit hard after crossing multiple time zones. Business travellers might feel daytime sleepiness, making meetings a struggle.
Digestive issues like constipation or an upset stomach may complicate things further. Poor concentration also hampers productivity during important tasks.
Jet lag affects performance during business trips.
Some combat jet lag with coffee or energy drinks but take caution. Excess caffeine worsens insomnia. Melatonin supplements could help reset your body clock effectively.
Causes of Jet Lag
Jet lag results from disrupted circadian rhythms caused by long-haul flights across multiple time zones. The body’s internal clock becomes misaligned with the local day-night cycle at the destination.
This causes fatigue, difficulty concentrating, and sleep problems.
Eastward flights generally lead to more severe jet-lag than westward trips. The disruption occurs because it is harder for our bodies to shorten a day than to lengthen it. Exposure to electric light at odd hours compounds this issue by confusing the body’s biological clock even further.
Strategies to Combat Jet Lag for Business Travellers
Corporate travellers can tackle jet lag with practical techniques. Adjusting your sleep patterns before, during, and after the flight helps maintain balance in your circadian system.
Adjust Your Sleep-Wake Rhythm
Adjusting your sleep-wake rhythm is vital for avoiding jet lag. Align your internal clock with your destination to feel alert and productive.
- Start Early: Begin adjusting your sleep schedule a few days before departure. Sleep earlier for eastbound flights and stay awake longer for westbound ones.
- Use Melatonin: Lower doses, such as 300mcg of melatonin, can help signal your body to sleep at the new time zone.
- Set Your Watch: Change your watch to the destination’s time zone once on board to mentally prepare yourself.
- Sleep on the Plane: For eastward travel, try to sleep during the flight. Use a sleep mask and earplugs to block out disturbances.
- Stay Awake when Heading West: If flying west, remain awake during the flight. Engage in light activities like reading or watching films.
- Avoid Stimulants: Limit caffeine and alcohol intake before and during the flight. They disrupt your circadian system and lead to dehydration which worsens jet lag.
- Seek Light Exposure: Adjust light exposure upon arrival. Spend time outdoors in natural light; it helps reset your internal clock.
- Exercise Moderation with Sleep Aids: Only use sleeping pills if prescribed by a doctor specialising in sleep medicine. Ensure they do not interfere with total sleep time needed.
Adjusting these habits effectively will ease the transition into a new time zone, keeping you alert and ready for business tasks.
Pick Your Flight Wisely and Sleep Accordingly
Choosing the right flight and sleeping wisely can help reduce jet lag. Here are several strategies you should follow:
- Select Arrival Times Carefully
- Arriving in the morning can worsen jet lag. Opt for a late afternoon or evening arrival.
- This timing helps your body adjust better to the new time zone.
- Book a Redeye Flight
- A redeye flight departs late at night and arrives in the morning.
- Aligns with natural sleep patterns, making it easier to rest during the journey.
- Choose a Higher Class of Service
- Opt for business class or premium economy over economy class.
- More comfort and legroom reduce stress, aiding better sleep.
- Consider Direction of Travel
- Flying east often results in more severe jet lag due to “losing” time.
- Plan extra recovery time when travelling eastwards to mitigate tiredness and exhaustion.
- Prepare for Sleeping on the Plane
- Use earplugs and eye masks to block out noise and light.
- Consider using light therapy or screen-time control devices before flights.
- Hydrate Well During Flights
- Avoid caffeinated drinks and alcohol as they disrupt sleep.
- Drink plenty of water to prevent dehydration in pressurised cabins.
Implement these tips to manage your sleep better while travelling across time zones effectively.
Watch the Caffeine and Alcohol
Picking the right flight and adjusting your sleep are crucial. Equally important is managing caffeine and alcohol intake.
- Avoid consuming caffeine for at least 12 hours before the flight.
- Caffeine can hinder your ability to fall asleep.
- Stick to water or herbal tea instead of coffee or energy drinks.
- Limit alcohol consumption during your trip.
- Alcohol might help you fall asleep but disrupts quality sleep.
- It also leads to dehydration, which worsens jet lag symptoms.
- Opt for water over caffeinated drinks while in transit.
- Staying hydrated helps combat fatigue and keeps you alert.
- Bring a refillable water bottle to encourage regular drinking.
- Be mindful of meal timing and contents.
- Eating protein-rich meals can help maintain alertness when flying west.
- Choose light meals on the plane to avoid disrupting your digestive system.
- Avoid combining caffeine and alcohol close together.
- The mix can create erratic energy levels, impacting your sleep cycle negatively.
These steps will help mitigate the effects of jet lag. Pay attention to these guidelines for smoother travel experiences.
Adjust Your Sleep Patterns on Arrival
Watch the Caffeine and Alcohol. Both can affect your sleep quality. Staying hydrated helps maintain your alertness.
Adjust Your Sleep Patterns on Arrival
Adapting to a new time zone can be challenging, but it’s crucial for overcoming jetlag. Follow these steps to adjust effectively:
- Take a Short Nap
- Upon arrival, limit naps to 30 minutes.
- Wake up by late morning or early afternoon to prevent additional sleep disruptions.
- Engage in Outdoor Activities
- Expose yourself to sunlight soon after arrival.
- Sunlight helps regulate melatonin production and reset your body clock.
- Create a Conducive Sleep Environment
- Ensure your hotel room is dark, quiet, and cool.
- Use earplugs and eye masks if necessary.
- Avoid Sleeping Pills
- Opt for natural sleep aids like herbal teas instead of medications.
- Sleeping pills often confuse your body and worsen jet lag.
- Seek Morning Light Exposure
- Spend time outside in the morning to synchronise your circadian rhythms.
- Proper light exposure aids in faster recovery from jet lag disorder.
Adjusting sleep patterns on arrival facilitates quicker adaptation to new time zones and improves overall wellbeing during business travels.
Adjust Again Before You Head Home
Travelling back home can be just as challenging for your body clock. Implementing a few strategies before heading home can make your adjustment smoother.
- For Eastbound Flights Home: Go to bed earlier and wake up earlier in the days leading up to your return trip. This helps align your body with the new time zone.
- For Westbound Flights Home: Stay awake as long as possible before going to bed when you get home. This allows you to sleep through the night, adjusting better.
- Hydrate Well: Drinking water during the flight and after landing is vital. Proper hydration helps manage jet lag symptoms.
- Use Light Exposure Wisely: Expose yourself to natural light or use a light box at appropriate times. This can help reset your internal clock.
- Limit Screen Time: Blue light from screens can disrupt sleep patterns. Avoid screens an hour before bedtime.
- Watch Your Diet: Eat meals according to the new time zone’s schedule before you leave. Foods rich in tryptophan, like turkey, can aid sleep.
Adjusting again before heading home ensures smoother transitions and better productivity upon return.
Conclusion
Implementing these strategies can help ease jet lag for corporate travellers. Start by adjusting your sleep-wake cycle before your flight. Avoid caffeine and alcohol to maintain better sleep hygiene.
Engage in outdoor activities upon arrival to acclimatise faster. Hiring a luxury car service ensures comfort after long flights. Stay proactive, and soon you will find travelling across time zones more manageable and less stressful.
FAQs
1. What are the top strategies to combat jet lag for corporate travellers?
Corporate travellers can combat jet lag by ensuring proper sleep hygiene, getting fresh air, and managing sleep deprivation through clinical practices recommended by medical practitioners.
2. How does lack of sleep affect corporate travellers?
Lack of sleep can lead to severe sleeping problems and disorders. According to peer-reviewed journals and research from the Centers for Disease Control and Prevention (CDC), it impacts wellness and overall productivity.
3. Are there any specific recommendations from airlines like Japan Airlines or Delta to manage jet lag?
Yes, Japan Airlines (JAL) advises using sunglasses during flights to adjust your body clock. Delta provides guidelines on disease control measures that help mitigate the effects of sleep deprivation.
5. Why is fact-checking important when looking up strategies for combating jet lag?
Fact-checking ensures that information is accurate and free from plagiarism. Reliable sources include research articles, CDC guidelines, and insights from experienced practitioners in the field of sleep disorder management.
References
- https://www.sleepfoundation.org/travel-and-sleep/jet-lag (2024-03-22)
- https://www.legalnomads.com/jet-lag-tips/ (2024-09-25)
- https://blog.wegopro.com/combatting-jet-lag-travel-fatigue/
- https://www.bcdtravel.com/how-to-guides/how-to-help-your-travelers-combat-jet-lag/
- https://www.under30experiences.com/blog/the-hardcore-travelers-guide-to-jet-lag (2024-01-16)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069654/
- https://www.webmd.com/sleep-disorders/sleep-travel (2023-10-30)
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