People who travel frequently to foreign shores may experience problems such as disturbed sleep, upset stomach, daytime fatigue, etc., that follow these long journeys through the time zones. These problems, referred to as jet lag, are, in fact, a temporary sleep disorder or ‘secondary circadian dysrhythmia’ in scientific terms.

It is actually a chronobiological problem caused by the misalignment between circadian rhythm (commonly referred to as the internal body clock) and the physical environment. This happens when dusk and dawn occur at different times than what is anticipated by the body. Such de-synchronisation causes irregularities in several body processes like body temperature, eating habits, hormonal functionalities, etc.

Pre-flight tips to minimise jet lag

Preparing well before your flight can significantly reduce your chances of suffering from intense jet lag. Here are some practical pre-departure tips:

• Adjust your sleep schedule in advance: Start shifting your bedtime by 30 - 60 minutes toward your destination’s time zone a few days before departure. This helps your body gradually adapt.
• Choose the right flight time: If possible, pick a flight that lands in the early evening at your destination. Stay awake until a reasonable local bedtime to ease your transition.
• Get a good night’s sleep before flying: Avoid boarding your flight already sleep-deprived. Being well-rested before departure strengthens your body's resilience and reduces travel fatigue.
• Hydrate before and during the flight: Dehydration worsens jet lag. Drink enough water before the flight and maintain hydration throughout. Avoid alcohol and sugary drinks.
• Avoid caffeine 6 - 8 hours before sleep: Skip coffee or energy drinks if you are trying to sleep on the plane.
• Dress comfortably and pack sleep accessories: Bring an eye mask, neck pillow, earplugs and change into comfortable sleepwear if needed. Your body is more likely to rest when it feels at ease.

Use these tips to handle jet lag after international flights

Following a few simple tips can reduce the discomfort induced by jet lag after long-haul flights

While it may take some time to get rid of jet lag completely, these simple tips can help you minimise its effects:

1. Time your sleep during your flight

As per studies, you start experiencing jet lag when you travel across at least two time zones. By timing your sleep during the flight in accordance with the direction and duration of your journey, you can reduce the effects of jet lag once you arrive at your destination. While flying east, it is recommended to take a nap during the flight so that you can match the time zone of your destination, whereas you should go the opposite way and try not to sleep on the plane while flying towards the west.

2. Avoid coffee

It is advisable to avoid coffee on the day you will be boarding your flight. This is because caffeine, a key ingredient of coffee, stays in your system long after it has been consumed, which can make it difficult for you to fall asleep during the journey. This will render you tired and exhausted when you reach your destination. Instead of caffeinated food and beverages, you should intake more water, which is helpful in inducing sleep during the journey.

3. Exposure to sunlight

One method that helps you recover quickly from jet lag is the direct exposure of your body to sunlight, as it helps in quickly adjusting your body clock. It is advisable to spend some time outside in the morning if you have travelled east or in the afternoon if you have travelled west. During layovers, try to deboard if permissible and stand under the clear skies for a few minutes before boarding your flight again.

4. Get a good sleep the night before

 We often have a tendency to either skip or sleep very little the night before the journey. Whether it is due to the pre-trip excitement or any other reason, it would be a big mistake on your part to do this. Sudden changes to your routine would make it harder for you to adjust to new time zones. Having a good sleep, on the contrary, would aid you in quick recovery from jet lags.

5. Avoid the bar

While on board, you might be tempted to try alcoholic drinks thinking that it would enable you to relax and have a sound sleep. However, this is far from truth. At high altitudes, consumption of alcohol increases the dehydration of your body. In turn, this may disrupt your sleep architecture and put you at a risk of sleep apnea.

6. Avoid artificial light

Light plays an important role in helping the body to get in tune with the circadian rhythm. It is therefore important to limit your exposure to artificial light at your new location after sunset. As a precautionary measure, you can wear an eye mask while sleeping and avoid using electronic gadgets like mobile phones or laptops at least an hour before your planned sleep time. This will help you to get a good sleep and adjust to the new time zone rather comfortably.

7. Keep your sleep outfit handy

Exogenous factors like turbulence, small seats, dehydration, a small amount of hypoxia, etc. can affect your sleep quality on board. Hence, it’s prudent to carry certain things like eye masks, neck-pillow, ear-plugs and a night suit which will make you comfortable and enjoy a sound sleep.

After-flight tips to minimise jet lag

These tips will help you minimise the effects of jet lag:

• Get sunlight as soon as possible: Natural light helps reset your body clock. Spend time outdoors, especially in the morning if travelling east or in the evening if heading west.
• Stay awake until a normal local bedtime: Resist the urge to nap. If you really want to sleep, make it a quick 30 minute nap to avoid messing with the sleep cycle.
• Eat according to the local schedule: Begin eating meals on the local timetable as soon as you land. This helps signal to your body what time it is.
• Hydrate consistently: Continue drinking water throughout your first day and avoid alcohol or caffeine until your body adjusts.
• Do light physical activity: Take a walk, stretch or do light yoga. Moving your body increases blood circulation and helps fight fatigue.
• Create a restful sleep environment: Use blackout curtains, noise-cancelling devices or white noise apps to help you fall asleep and stay asleep in your new environment.
• Be patient with your body: Full recovery can take a couple of days. Be gentle with yourself, especially during the first 48 hours.
• Plan for health coverage: If you’re travelling abroad, always secure travel insurance online before departure. In case jet lag leads to serious fatigue or other health issues, a reliable overseas travel insurance plan can cover medical needs and ease your stress.

Conclusion

Adhering to the simple tips listed above will enable you to recover from the effects of jet lag conveniently and quickly. However, before you begin your journey, make sure to purchase an International travel insurance plan to safeguard yourself and your finances in the event of any untoward incident during the trip.

FAQ

1. How many days does jet lag last?

It typically takes 1 - 2 days per time zone crossed for your body to fully adjust.

2. Does travel insurance cover issues related to jet lag?

While travel insurance online doesn’t cover mild jet lag, it may help if symptoms lead to medical concerns or treatment abroad.

3. Can melatonin supplements help in jet lag?

Yes, melatonin can help reset your circadian rhythm. Consult a doctor before using any supplements.

4. Should I force myself to stay awake after landing?

Yes, staying awake until local bedtime helps your body adjust faster, just keep naps short if needed. 

Disclaimer: The information provided in this blog is for educational and informational purposes only. It may contain outdated data and information regarding the topic featured in the article. It is advised to verify the currency and relevance of the data and information before taking any major steps. ICICI Lombard is not liable for any inaccuracies or consequences resulting from the use of this outdated information.