Jetlag

Symptoms

• Sleep disturbance is the major and most common problem
• Other symptoms may include fatigue, disorientation, insomnia and anxiety
• There may be lack of concentration, confusion, mental exhaustion and impaired physical performance
• There may also be a loss of appetite, irritability, headaches, joint stiffness, bowel irregularities and even impaired vision
• Symptoms of motion sickness, stress and dehydration are similar to those of jetlag and can make jetlag worse.

Prevention

Pre-flight:

• Select flight schedules to minimise sleep deprivation
• Plan a stopover. Arrive at your destination in the late afternoon or early evening
• Avoid last-minute hectic activities before long flights
• Start eating and sleeping according to your destination schedule several days before the trip
• Focus on having good gut health to help reduce the chance of being bloated and constipated before flying

In-flight:

• Make yourself comfortable – wear loose, unrestrictive clothing
• Select a seat in a quiet, low-traffic area, away from the galley or toilets
• Slip off shoes to aid circulation
• Drink plenty of water to maintain hydration
• Avoid over-eating, especially when the body thinks it is night time
• Avoid drinks containing caffeine and alcohol. They cause jetlag-enhancing dehydration
• Avoid carbonated drinks
• If possible, get off the plane at stopovers and walk about
• Move around the cabin at intervals during the flight
• Moisturising your face can help reduce the feeling of dehydration: refresh yourself by cleaning your teeth and changing your clothes before leaving the plane
• Adopt the local time – if possible, in advance of departure - for both eating and sleeping

Post-flight:

• Recognise the potential for jetlag and adjust your itinerary accordingly
• Adopt the local time on arrival, if you haven’t already
• Stay awake until your normal bedtime of your new destination
• Try and get a good night’s sleep on the first night
• If experiencing insomnia read or watch TV, but not in bed
• Don’t lie down until tired
• Eating is an important time-setting mechanism. Take light meals at the appropriate new time
• Get up early on the first morning
• If arriving during the day, spend some time outdoors and have a short walk as sunlight and moderate exercise may help you adjust more quickly to the new time zone
• Avoid naps until fully adjusted to the new time
• For a quick ‘pick-me-up’, try peppermint oil in hot water (steam inhalation) or by mixing it with a base oil and massaging the temples.

Treatment

There is no magic pill for jetlag. Preventing as many symptoms as possible is important in recovery, which normally takes a day for each time zone crossed. For example, for the 8-11 hour time shift encountered between the UK and Australia, it may take three days to a week to fully adjust. Medication that can assist includes:

• Mild sleeping tablet - For travellers who experience insomnia, these can help in getting to sleep.
• Melatonin - a naturally occurring hormone that is thought to regulate sleep and body rhythms – is a possible treatment. (NB. Most melatonin preparations are synthetic and of variable quality.) Currently, the dosage suggested is 3 – 5 mg melatonin (fast release) at bedtime for approximately four days after eastbound and westbound flights. In some people, melatonin can trigger sleep and help re-synchronise the body’s natural rhythm to the new time zone. It could make you drowsy during waking hours so driving, piloting an aircraft and operating machinery should be avoided