Top 10 Ways to
Jet Lag SHOOTING ATHLETES fre-
quently travel to competitions that involve crossing multiple time zones. It can take your body’s internal clock several days to adjust to this change. During that time, you’re likely to experience the disruption of your sleep/wake cycle known as jet lag. Symptoms of jet lag in- clude sleepiness during the day, insomnia at night, poor concen- tration, confusion, and hunger at inappropriate times or lack of appetite, and general malaise and irritability1
. Here are some tips to fi ght jet lag.
During the fl ight: 1. Adjust your internal clock up to two hours. Several days (at least four) before departure, gradually shift your sleeping and eat- ing times to coincide more closely with those at your destination. Shifting your sleep/wake patterns more than two hours may be det- rimental. Set your watch to your destination time as soon as you board the plane. Once you arrive, adopt the local time for your daily rou- tine.
2. Sleep (or stay awake) like you’re already there. If it’s daylight at your destination, stay awake and mentally ac- tive on the plane.[1]
If it is
night at your destination then try to sleep on the plane. Wearing ear plugs, eye mask and turning the air-condi- tioning valve towards you may help you fall asleep.[1]
3. Prevent dehydration. The dry air in the plane can result in dehydration which will increase the effects of jet lag. Drink at least 8 ounces of water for every hour you are in fl ight, even if you don’t feel thirsty. Avoid carbonated, caffeinated, and alcoholic beverages.
4. Get as comfortable as you are able on the fl ight. If you plan to sleep during your fl ight try to book a roomier seat in Economy Plus, Busi- ness or First Class. It is dif- fi cult to sleep when confi ned to a small seat with little leg room[3]
. If you can’t avoid
coach, opt for a window seat and bring a pillow (or rolled up jacket) to prop against the wall.
5. Eat like you would at your destination. Bring healthy snacks and eat at a time that is consistent with your desti- nation time zone as opposed to the time zone you are leav- ing.
Once you arrive: 6. Get outside and exercise. If it is daylight when you ar-
rive spend as much time outdoors in natural sunlight as possible. The sunlight will help you adjust to the new time zone. If you are unable to be outdoors strong arti- fi cial light will do. Exercise if you can. Exercising in the morning or early evening is benefi cial.
7. Do not overeat. Eat light, healthy meals to help you adjust to your new time zone.
8. Consider taking melatonin. “Melatonin is the hormone your body naturally creates around the time you usually go to bed. So taking it at the time you want to tell your body to go to bed, may help your internal clock to adjust to the new time zone. If you take melatonin, the time you take it is crucial to the suc- cess. You will want to take it within 30 minutes of the time you want to tell your body is your new “bedtime.” In other words, don’t take it when you might want to sleep, but isn’t the new bed time you are try- ing to have your body adjust to. Take it for four days after arriving at your new destina- tion.[6]
Talk to your doctor be-
fore taking melatonin, to be sure it’s safe for you.”
9. Don’t go to sleep too early. Avoid going to your hotel
By Cathy F. Arnot, DPT, FAAOMPT, OCS, MTC USAS Team Physiotherapist
room and just watching TV or sleeping unless you arrive at an hour that you would normally be asleep at your destination.[1][2]
10. Increase your overall level of physical fi tness. Aerobically fi t individuals adapt more quickly to a new time zone because of superior regula- tion of the body’s circadian rhythms (body clock).
References 1. Reilly, T. (1998). Travel: Physiology, jet-lag, strategies. In: Encyclopedia of Sports Medicine and Science, T.D.Fahey (Editor). Internet Society for Sport Science:
http://sportsci.org. 12 July 1998. 2. Reilly, T. Circadian rhythms and exercise: Exercise, Benefi ts, Limits and Adaptations, D. Macleod, R.J. Maughan, M. Nimmo, T. Reilly and C. Williams (Eds.). London: E. and F.N. Spon, 1987, pp.46-66. 3. Minors, D.S., J.M. Waterhouse, and L.R. Smith, The body clock: jet-lag, physical and psychological rhythms. In: Intermittent High Intensity Exercise: Preparation, Stresses and Damage Limi- tation, D.A.D. Macleod, R.J. Maughan, C. Williams, G.R. Madeley, J.C.M. Sharp and R.W. Nutton (Eds.). E. London: F.N. Spon: 1992, pp. 75-90. 4. de Looy, A.E., D.S. Minors, J. Water- house, T. Reilly and D. Tunstall-Pedoe. The Coach’s Guide to Competing Abroad. Leeds: National Coaching Foundation, 1988. 5. Posted by Fodor’s Editors on March 02, 2011 at 12:38:09 PM EST Posted in Travel Tips Tagged: Health, Community, Air Travel, Air Travel 6. WikiHow.
http://www.wikihow.com/ Avoid-Jet-Lag
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