There is no cure for jet lag. Here’s how to best cope with it

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This was published 1 year ago

There is no cure for jet lag. Here’s how to best cope with it

Welcome to Savvy Traveller – timely advice for your next trip.

By Brian Johnston
Illustration: Greg Straight

Illustration: Greg Straight

Jet lag, properly called desynchronosis and experienced by shift workers and night-clubbers as well as long-haul travellers, is caused by disruption of our circadian rhythms, which operate on a 24-hour cycle and influence sleep, body temperature and blood pressure.

Circadian rhythms are regulated by the hormone melatonin, produced in the brain's light-sensitive pineal gland. Darkness increases our melatonin levels, which prepares us for sleep.

Jet lag has no cure and you can't prevent it, but you can alleviate its symptoms. Light exposure is key. Get sunlight on arrival in your destination if you want to stay awake. Evening sunlight is critical when travelling west, early morning sunshine if you've flown east.

Recent studies show that bright artificial light is only one third as effective as natural light in combatting jet lag. (Flashing-light therapy does work well, but isn't readily available.) Meanwhile blue light from computers and mobile phones, which mightn't look blue, reduces melatonin levels and prevents sleep.

Easily available jet lag "remedies" are quackery, and while sleeping pills help you sleep on flights, they do nothing to readjust circadian rhythms. They increase dehydration and, because they render you immobile, heighten the risk of deep-vein thrombosis.

The only proven medical help for jet lag is a melatonin supplement, which you should take close to bedtime on arrival. It has a greater effect when travelling east, and over five time zones or more. Melatonin is only available under prescription in Australia, or in some forms from a pharmacy if you're over 55. Incidentally, jetlag gets worse as you age.

You can reduce the severity of jet lag without resorting to pills. Begin preparing with plenty of exercise and sleep in the days prior to flying. Shift your bedtime a couple of hours back if flying east or forward if west.

Avoid early-morning flights that disrupt your sleep before you've even taken off, and choose day flights where you can.

Circadian rhythms are affected by what you eat while flying. Avoid alcohol in favour of milk. Don't choose spicy, fatty or protein-rich meals. Eat lightly, but don't go hungry. Caffeine is okay, but no later than four hours before your destination bedtime.

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Part of the awful jet lag feeling isn't actually jet lag but reduced oxygen and moisture levels in aircraft cabins, which cause fatigue, headaches and dry skin. Drink plenty of water and spritz your face.

Get as much exercise as you can by walking aisles and airport corridors. A transit-lounge shower will improve circulation. A stopover lets you adjust circadian rhythms through sun exposure.

Set your watch to the destination time on boarding, and try to stick with it if eating or sleeping. On arrival, force yourself to stay awake and active, but don't exercise close to bedtime.

Resist the urge to nap as this only confuses your circadian rhythms and makes jet lag recovery slower. That said, the Sleep Health Foundation suggests that you can nap for no more than 30 minutes as long as you do it at least four hours before your destination bedtime.

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