Jet Lag Sleeping Problems

Approaches To Overcome Jet Lag

Jet lag symptoms include fatigue, daytime sleepiness, headaches, insomnia and sometimes stomach problems. Jet lag symptoms typically appear within a day or two after flying across two or more time zones. It is typically the case that the longer the duration (and distance) of the flight, the more pronounced the symptoms. It is important to note that the direction of flight also makes a difference. So from the UK flying east towards the USA tends to cause worse jet lag than flying west towards Scandinavia.

Tips to help you overcome jet lag sleeping problems

Adapt to the local times as rapidly as possible upon arrival.
- On a long trip, don’t go to bed (or go to sleep) until it’s bedtime in the new time zone.
- If possible for the first day or two, go outdoors as much as possible to let natural daylight reset your internal time clock.
Make use of the sun.
- If you need to wake up earlier in the new location (i.e. you are flying west to east), go outside into the early morning daylight.
- If you need to wake up later (i.e. you are flying east to west), go outside to get late afternoon sunlight.
Drink plenty of fluids,
- Water is best as it provides maximum rehydration
- Avoid drinking caffeine or alcohol as these both promote dehydration, which can worsen the physical symptoms of jet lag.
- It is important to note that outside of flying drinking large quantities of caffeine or alcohol can also disturb sleep.
Don’t time-shift.
- On a brief trip with just a couple of hours time difference, it may be possible to wake up, eat, and sleep on home time.
- If this is the case then try and schedule appointments for times when you would be alert at home.