While jet lag is perhaps an unavoidable part of business travel, there are plenty of steps you can take to mitigate its impact. Dr Robin Clark, Medical Director for Bupa Global & UK explains how.
Busy executives are likely to be accustomed to a fast-paced lifestyle which requires overseas travel. But, while the benefits of travel are plentiful, flying significant distances can also take a toll on your body and mind. Jet lag, caused by the disruption of the body's natural sleep-wake cycle, can leave you feeling tired, irritable, and unable to fully enjoy your travels or be at your most productive for work.
Here we look at the causes of jet lag and the steps you can take to reduce its negative effects.
What is jet lag?
Jet lag is caused by the disruption of the body's natural sleep-wake cycle, or circadian rhythm, which is regulated by the body's internal clock1. The circadian rhythm helps the body know when it is time to sleep and when it is time to be awake. When a person travels across multiple time zones, their body's internal clock does not immediately adjust to the new time zone, which can lead to symptoms of jet lag, such as:
- fatigue
- difficulty falling asleep or staying asleep
- irritability
- difficulty concentrating
The severity of jet lag depends on the number of time zones crossed and the direction of travel. For example, experts2 believe that it is generally easier to adjust to a new time zone when traveling west because the days are shorter and so it’s easier to fall asleep earlier. Traveling east, on the other hand, can be more challenging because the days are longer and it may be trickier to fall asleep at a later hour.
“Dehydration can make jet lag symptoms worse, so it’s important to drink plenty of water during your flight and upon arrival”
- Dr Robin Clark
In addition to the number of time zones crossed and the direction of travel, other factors that can contribute to jet lag include the length of the flight, the time of day when the flight is taken, and the age of the traveller. For example, older adults may be more susceptible to jet lag due to changes in their circadian rhythms as they age.
Tips for tackling jet lag
While the effects of jet lag can be difficult, and even debilitating, there are numerous ways to tackle many of the symptoms which travellers may feel. Dr Robin says preparedness is key to helping alleviate the effects of jet lag and shares the following tips:
Adapt your sleep pattern before travelling:
“If you have a long flight coming up, try to gradually adjust your sleep schedule in the days leading up to your trip. For example, if you are traveling from west to east, try going to bed and waking up an hour or two earlier each day. This will help your body get used to the new time zone and may make it easier to fall asleep when you arrive.”
The importance of sunlight:
“Sunlight helps to regulate the body's internal clock, so it’s a good idea to try to get some natural light as soon as you arrive at your destination. If you arrive in the morning, take a walk outside or open the curtains to let in natural light. If you arrive at night, try to avoid bright lights and screens for a few hours before bedtime. It can really help you feel better, sooner.”
Hydration and exercise:
Staying hydrated and getting exercise can also help travellers feel better. Dehydration can make jet lag symptoms worse, so it’s important to drink plenty of water during your flight and upon arrival – around a cup or 250ml every hour is recommended3 – and avoid alcohol during the flight. Exercise when you arrive at your destination can also help to regulate your sleep-wake cycle and may make it easier to fall asleep. Dr Robin says: “During exercise, your body temperature increases and then cools down afterwards, which can help to promote sleep. Exercise also releases endorphins, which can help to reduce stress and improve mood, both of which can contribute to better sleep. Additionally, regular exercise can help to improve the overall health of your body, including your sleep patterns.”
Resist napping:
“It can seem like a good idea to have a sleep when you arrive at your destination, especially if you are feeling tired. However, napping can make jet lag worse. Try to stay awake until a normal bedtime for your local destination, and then get a full night's sleep.”
Helping travellers stay well
While there is no treatment for jet lag, with a little planning and some self-care, you can arrive at your destination feeling more refreshed and ready to go. However, managing jet lag is only one part of keeping healthy while travelling. It’s also crucial for executives to take preventive steps to ensure they’re protecting against travel anxiety, stress and even burnout, which can be associated with a busy travel schedule.
