6 tips to avoid jet lag during travel

“Usually, jet lag is not this big of an issue for me. I’m not sure why I’m so disoriented this time. It could be due to the amount of chocolate and french fries I’ve eaten in the last two and a half weeks.” — April Winchell // 

I’m currently at the Narita airport just outside of Tokyo, with a short layover before boarding my flight to Singapore.  In case I haven’t yet mentioned, I’ll be doing some project work for my current employer while in Singapore, which starts tomorrow morning.  I’ll also be involved in meetings back with my team in the U.S, which will entail conference calls in the evenings.  Since I’ll be juggling multiple time zones immediately after arriving in Singapore, I’m really interested in quickly getting over my jet-lag … I mean, who really wants to be that person who avoid falls asleep during a meeting (even if you have just been traveling for over 20 hours).

I have done some research and gotten advice from frequent international travelers regarding how to avoid jet lag – or, desynchronosis, as it is called in the medical world.  Follow these tips and you’ll be adjusted to your new time zone and sleeping through the night in no time:

1. Change your mindset to reflect the new timezone – When you get on your flight, start thinking in terms of the new time zone as quickly as possible.  Change the time on your watch and switch the timezone on your computer, phone, and tablet.  
2. Change your sleep pattern – Adjust your sleep pattern, even while on the plane, to try to mimic your new time zone.  If it is the middle of the night in where you are traveling to, try to sleep.  An eye mask and earplugs can help, as can closing the window shade to block out natural light.  Consider beginning to acclimate to your time zone even before you leave for your trip, by going to bed early or staying up late as appropriate in the days leading up to your departure
3. Stay well-hydrated and eat well – A long plane can result in dehydration, so it is important to remain well-hydrated during and immediately following your flight by drinking plenty of water and avoiding alcohol.  Change the timing of your meals to coincide with your new time zone.  Protein-rich meals can help with alertness.
4. Upon arrival, spend time near natural light – When you arrive at your new destination, get outside or spend time in areas where you are near natural sunlight, especially in the morning.  Avoid wearing sunglasses.  That can help your mind adjust to the new timezone
5. Consider medication and other stimulants – While on the plane, a sleeping pill can help you fall asleep, especially during a day flight.  Upon arrival, Melatonin in the evenings, or coffee or tea in the mornings, can help your body adjust to the new time zone.  It is recommended that you consult a doctor regarding any medication you are considering taking
6. Stay awake until bed time – After a long flight, it is tempting to go to your hotel and crash early.  Try to avoid this if at all possible, otherwise you may be reinforcing your old time zone and end up wide awake at 4 in the morning

Ok, I’m off to drink some more water so I can continue to stay hydrated.  Hopefully I’ll be in good shape for my meetings in Singapore tomorrow!