Navigating Jet Lag for Professionals
In my work as a neuroeducator, I come across stories about our miraculous mind that fire my curiosity. Every week, I share my thoughts about how to work smart to amplify your organic potential, develop a growth mindset, and foster your brain health. I hope you enjoy them! (scroll down to read more)
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Many professionals are drawn by the lure of travel, imagining jet-setting around the world with designer luggage and seeing all the world’s greatest monuments. The reality is quite different.
Travel is grueling. It is hard on your mind and body primarily because it disrupts your biological clock.
The sexy facade quickly fades when waiting in lines that inch forward, enduring flight delays, and missing connections between flights. Having been stranded in a hotel room on Christmas, I can say I have experienced more than a few perils of perfect itineraries blown to smithereens by snowstorms.
It can easily go like this…
On a trip beginning at 5 AM, I hit the road on a dark, two-lane road, got stuck in bumper to bumper traffic approaching the Hilo airport, ran my bags through agricultural inspection twice for good measure, and barely made the plane before it left the ground and landed a mere 30 minutes away in Maui. By the last leg, I was sandwiched in the middle row between two very large people who both fell asleep, and in their unconscious state, oozed into my already cramped space, snoring like bulldogs. At least until the pockets of turbulence hit and jolted them into a terrified stance that encroached even further into my tiny spot. Tempted to remind them that while praying with their hands clamped in terror might help, squeezing their legs wide and elbows wider would not, and certainly didn’t feel good in my ribs, but I was too tired to speak coherently after 17 hours of travel.
Adjusting to change is always hard.
Constant travel plays havoc with your mind and body, yet, I absolutely love it.
Travel is a requirement for many business travelers and leaders. We also live in a transient society where families are often scattered across the globe.
So, how can we make travel easier?
Jet lag can be a challenging issue for professionals who frequently travel across time zones. It disrupts your sleep-wake cycle and can lead to fatigue, reduced productivity, and overall discomfort. Your brain health and function is highly dependent on quality sleep and a sleep debt accrues even with one night of disrupted sleep. This has been tracked extensively in research on daylight savings time (DST). The incidence of heart attack, stroke, car accidents, and depression all increase the day after a simple hour shift for DST.
To combat jet lag effectively, consider adopting these strategies:
Plan Ahead
Gradual Adjustment (Pre-Trip): If possible, gradually adjust your sleep schedule in the days leading up to your trip. Go to bed and wake up an hour earlier or later each day, depending on the direction of travel. The saying “east is a beast” is based on losing hours when traveling east and it definitely is more challenging.
Choose Flights Wisely: When booking flights, consider choosing ones that align with your destination's local time. Red-eye flights can be convenient, but they can make jet lag worse.
Travel like a Pro
Hydrate and Avoid Alcohol: Stay hydrated before, during, and after your flight by drinking plenty of water. Avoid alcohol and caffeine, as they can dehydrate you and disrupt your sleep.
Sleep on the Plane: If your flight aligns with the destination's nighttime, try to sleep on the plane. Use earplugs, an eye mask, and a neck pillow to make it more comfortable.
Set Your Watch (or Devices): As soon as you board the plane, set your watch or devices to the local time at your destination. Mentally adjust your activities accordingly.
When in “Rome”
Stay Active: Once you arrive, try to engage in physical activity to help reset your body clock. Go for a walk, do some light exercises, or swim if possible.
Natural Light Exposure: Natural light is one of the most powerful cues for resetting your circadian rhythm. Spend time outdoors during the day to help your body adapt to the new time zone.
Avoid Heavy Meals Before Bed: Large, heavy meals can disrupt your sleep. Try to eat lighter meals closer to bedtime, and avoid eating right before you sleep.
Power Naps: Short naps (20-30 minutes) can help alleviate daytime sleepiness. However, avoid long naps that can interfere with nighttime sleep.
Stay Consistent: Once you've arrived at your destination, stick to a regular sleep schedule and meal times as quickly as possible. Consistency helps your body adjust. Bring your routines with you.
Give Yourself Time: Be patient. It can take a day or two for your body to fully adapt to a new time zone. Don't schedule important meetings or tasks immediately after arriving.
Stay Hydrated and Eat Well: Proper nutrition is crucial for recovery. Eat balanced, nutritious meals to help your body adjust more effectively.
Plan Your Trip Wisely: When possible, try to schedule meetings and activities that require your peak performance during the times when you're most alert.
Remember that everyone's body is different, and what works best for one person may not work as well for another. Experiment with these strategies to find the combination that helps you manage jet lag most effectively for your specific needs and schedule.
And don’t forget to connect. Take the opportunity to meet people you will never see again.
Our world is full of incredible humans that enrich our existence.
P.S: Maybe someday I will tell the story of how my mother introduced me to Jason Mamoa (Aquaman!) on a plane. He’s a lovely human and I will always be grateful for his kindness to her.