Can you beat jetlag?
How do you feel after a long-haul flight? Groggy and tired during the day, and wide awake at odd hours during the night? It’s not the best way to start a holiday and makes it impossible to function at your best when travelling for work.
The continuous evolution of planes allows us to travel further and longer on non-stop flights. For example, the Australian airline Qantas recently introduced its longest flights to date from Perth, Australia direct to the UK. The 14,520km trip will now take only seventeen hours on their new range of Boeing 787 Dreamliners. And it seems that this may be a sign of things to come, with Qantas CEO Alan Joyce challenging other airlines to provide twenty hour direct flights from Sydney to Cape Town, New York or London by the early 2020’s. And while this may save us time and inconvenience, how will our bodies keep up with this development?
So why do we get jetlag and what is it? Jetlag is a colloquial term used to describe the disruption of our circadian rhythm, the biological “clock” that runs in cycles at regular intervals over a 24-hour period, moving between sleep and waking hours. This “clock” can only reset itself by 90 minutes per day, so when we move through different time zones our bodies can’t keep up with the changes and this manifests as jetlag. With the new generation of rapid air travel it’s likely that we’ll be crossing more “multiple” time zones (up to eleven), in one flight, which will wreak havoc on our biological “clocks”.
So is it possible to beat jetlag?
Unfortunately, the short answer is no. However, whilst we can’t completely beat it, there are several steps we can all take before, during and after a long-haul flight to help minimize its effects. And research in this area is growing as airlines and scientists search for ways to conquer jetlag.
Currently Qantas are engaged in a partnership with the University of Sydney’s multidisciplinary Charles Perkins Centre to improve flights and post-flight health and wellness. This includes research trials to better understand how during-flight elements such as cabin lighting and temperatures, when and what we eat and drink, sleep patterns, and movement and exercising on board can impact jetlag. One of their clinical trials involves frequent flyers using wearable technology, to track sleep patterns, mood and physical states in the air.
The focus on health and wellbeing in the air is also influencing pre-departure health and wellness experiences. Airport lounge wellness concepts are being introduced, including new ways to help passengers reduce the impact of long-haul flights. These include new healthier menus, hydration drinks, and encouraging preflight stretching through providing areas for Pilates and other exercise. Watch out for my next blog where I share the new initiatives of Perth’s International Airport Wellness Lounge for more information abo this.
Professor Simpson from The Charles Perkins Centre advises that while we can’t beat jetlag because it’s basic biology, what we can do is work with that biology to rethink what we do before, during and after a long-haul flight to make us feel better.
In the meantime, while we wait for the outcomes of this exciting collaboration between the Charles Perkins Centre and Qantas to improve our flying and destination wellness, there are things we can do now to minimize the impact of jetlag.
As I embark on long flight from Sydney to Minnesota’s Mayo Clinic, I thought I’d share some of my favorite pieces of advice from the science of wellness.
Pre-takeoff
A few days before the trip start to gradually shift you’re sleeping patterns so they start to align more with those of your destination. While you might not be able to match the times exactly – especially if it means getting up at 3am – try small shifts like waking up an hour earlier, as this can start to shift your biological “clock”. In addition, try to eat your meals and do other activities as near as possible to your destination time.
On board
It’s important to match your sleep patterns and activity level to your destination on board the flight as well as pre-takeoff. While the in-flight entertainment or our mobile devices can be a fun and easy way to pass the hours (especially if you’re having trouble falling asleep), be aware that exposure to the blue light emissions these devices emit can suppress our melatonin – the chemical that makes us sleepy – and can make it even more difficult to fall asleep.
Temperatures on a plane can change quite a lot during long flights. Wearing layers of loose fitting comfortable clothes can help you adjust to heat and cold, and make it easier for you to be able to adopt the best possible sleep position.
Keep yourself well hydrated during the flight as the cabin air pressure makes us more prone to dehydration. But this doesn’t mean drinking anything! Tea, coffee and alcohol all have a diuretic effect on our bodies, and actually increase fluid loss. Try to limit or avoid these types of drinks. Research suggests that alcohol can also interrupt our circadian rhythm, throwing our biological “clock” into further disruption.
On arrival
If you reach your destination during daylight hours try to stay awake until it’s your normal bedtime hour in the new time zone. As tired as you may feel, try not to take a daytime nap as this can just exacerbate your jetlag. If you feel you just can’t get through the day without sleep rejuvenation, try to get through to at least early afternoon, and then limit your nap to an hour. The sooner your sleeping and eating times mirror that of your destination, the better you’ll feel.
Getting out in the sun can help avoid the urge to sleep and give your brain the signal that you’re in a new time zone. Research suggests that exposure to sunlight can trigger a reaction in our brain that stops the production of melatonin. So, take a walk outdoors or have a meal out in the sun.
Try to get moving and be active as soon as possible. Studies have found that physical exercise helps you adjust more quickly and decreases jetlag – you’re likely to be more alert, able to concentrate better and help get your sleep patterns in sync with your time zone.
Whilst we can’t beat jetlag entirely small positive changes before, during and after our flight can make a difference when we reach our destination. Happy flying.
Originally published on LinkedIn September, 2018