I recently got a promotion and my new role involves a lot of travel between different time zones, resulting in persistent jet lag. I often feel extremely tired and susceptible to illness. The feeling of being alert and fresh escapes me, particularly the day after my arrival, which is crucial for my performance. Amidst a myriad of conflicting advice—such as whether to sleep on the plane, consume alcohol, or avoid it entirely—I’m overwhelmed and find myself turning into a zombie. As a frequent flyer, what can I do to alleviate jet lag?
Dear Flying Dead,
I resonate with your struggles! Frequent air travel across various time zones can lead to exhausting jet lag, which can sap your energy levels and weaken your immune system. Fortunately, there are numerous strategies to mitigate its effects.
Hydration: Key to Combatting Jet Lag
One crucial strategy is maintaining hydration. I personally experience heightened sensitivity to caffeine while away from home, which is why I limit my coffee intake to a small espresso after lunch. Moreover, I ensure I drink plenty of water to avoid dehydration, which can exacerbate tiredness. Carrying a refillable water bottle along with convenient water flavoring drops allows for variety and encourages me to stay hydrated during flights.
Avoiding Red-Eye Flights
To further reduce jet lag, attempt to avoid red-eye flights, which leave late at night and leave you with minimal comfort on board. If possible, negotiate with your employer for either an upgrade to a more comfortable seat or a recovery day upon arrival. When traveling through only a few time zones, gradually adjusting your sleep schedule by one hour each day leading up to your departure will help synchronize your body clock with your destination’s time zone.
Choosing the Right Flights
If you’re traversing five to seven time zones to the east, such as from North America to Europe or from Europe to Southeast Asia, check for daytime flights. If those flights do not exist, it might be more beneficial to opt for longer connections that allow for an additional hour of sleep. For instance, selecting a New York–Munich–Hamburg route can offer more rest than a New York–London–Hamburg option.
Consulting with Healthcare Professionals
Lastly, while I provide these tips from my experience, it is essential to consult with your healthcare provider to ensure you are healthy and up to date on vaccinations. I often rely on a routine of daily vitamins while traveling and, on occasions when I find it difficult to sleep, I appreciate having a mild over-the-counter sleeping aid available.
