SMART TR AVE LLE R
How to... minimise jet lag F 10 4 88
requent travellers will have experienced jet lag at one time or another. Our circadian rhythms (otherwise
known as our body’s internal clock) are slow to adjust to new time zones so we end up snoozing mid-aſternoon or wide awake throughout the night. Tis leads to fatigue, indigestion and concentration loss, among other side effects, which makes getting on with work a tough endeavour. Tere’s no cure as such, as it affects people in different ways, but here are some ways to minimise its impact on your wellbeing and productivity. If you have a top tip, let us know:
talktous@businesstraveller.com
BEFORE TRAVELLING
WEST IS BEST, EAST IS A BEAST As a business traveller, it’s likely that you won’t have control over your destination but it’s worth bearing in mind that going east will take its toll – there’s less time in the day to adjust to the new time zone. Plan ahead and make sure you get enough sleep in the days leading up to travel.
CHOOSE A FLIGHT WITH A DAYTIME ARRIVAL One way to adjust to a different time zone is to expose yourself to as much daylight as possible. Circadian rhythms are shaped by light and darkness, and can help you to push through the drowsiness.
PREPARE BY ALTERING YOUR HABITS If you know you are travelling to the US, for instance, try staying up a little later than normal the week before. Tat way the change won’t be such a shock.
NOV EMB E R 20 19
WHILE TRAVELLING
SET YOUR WATCH TO THE DESTINATION’S TIME ZONE It’s simple but it tends to do the trick, adjusting your body to the new clock before you touch down.
ABSTAIN FROM CAFFEINE AND ALCOHOL Both alcohol and caffeine are stimulants so don’t be tempted to consume them when you are flying, as they will dehydrate you and interrupt your sleep. Instead, drink plenty of water and use hydrating creams and moisturisers.
STEER CLEAR OF THE SCREEN While it’s tough to cut back on screen time, you need to switch off (in every sense). Many phones have a “night mode” feature, which shiſts the display to the warmer end of the colour spectrum, but nothing is better than the “off” button.
ONCE YOU ARRIVE
GET ON TO LOCAL TIME WHEN YOU ARRIVE Don’t give in to the temptation of a quick nap when you arrive. Push on through, make the most of any daylight there is – go for a walk and explore the local area. Even going shopping is better than an aſternoon siesta. Ten try to stay up until late evening to minimise the chances of waking up in the middle of the night.
BE FLEXIBLE Eat meals in line with the new time zone and pick foods that are rich in tryptophan – for example, oily fish, eggs and spinach – as this helps to stimulate melatonin, which is involved in regulating your body clock.
EXERCISE Working out during the day will make you physically tired by the evening and help to improve your sleeping patterns. BT
bus ine s s tr a v el ler .c om
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124 |
Page 125 |
Page 126 |
Page 127 |
Page 128 |
Page 129 |
Page 130 |
Page 131 |
Page 132 |
Page 133 |
Page 134 |
Page 135 |
Page 136 |
Page 137 |
Page 138 |
Page 139 |
Page 140 |
Page 141 |
Page 142 |
Page 143 |
Page 144 |
Page 145 |
Page 146 |
Page 147 |
Page 148 |
Page 149 |
Page 150 |
Page 151 |
Page 152 |
Page 153 |
Page 154 |
Page 155 |
Page 156 |
Page 157 |
Page 158 |
Page 159 |
Page 160
