Dr. Eugene Delaune, the medical director at SentinelMED, recently shared his advice for minimizing jet lag with the Wall Street Journal. Read his advice below for tips to beat jet lag while traveling.
Regardless of which direction people are traveling, they can employ strategies to combat the effects of jet lag.
Without any change in routine, the human body will adjust to approximately one hour of change in time per day. This means that without making some effort, it can take people over a week to fully adjust to a new time zone when flying across an ocean.
If possible, travelers should start adjusting their sleep schedule several days prior to travel to be closer to the sleep schedule they will have at the destination. For someone traveling from the United States to Europe, they should try to get up earlier and go to bed earlier each day for the week prior to travel. Then, on the day of travel, assuming they are on an overnight flight, they should sleep as much as possible during the flight.
How To Beat Jet Lag When Flying East
Eastbound flights usually arrive in the morning. Once travelers arrive, they should avoid the temptation of napping. It helps to take a shower, change clothes and spend time outside in the light to convince the body that it is starting a new day. Then, on that first night, the traveler will be very tired and ready to go to bed but should stay up as late as possible. It is on this first night that a sleep aid such as Benadryl, melatonin or a benzodiazepine prescribed by a doctor might be helpful.
Even though the traveler is tired, they should take this sleep aid before going to bed so they do not wake up in the middle of the night, unable to go back to sleep. If they do wake up during the night, they should stay in bed and remain inactive, maybe reading a book or meditating until they are able to fall back asleep or the sun rises. For the next several days, it is important to keep busy during the day and avoid napping. Sometimes it is helpful to use a sleep aid the second night as well.
How To Beat Jet Lag When Flying West
When traveling from east to west, in addition to a gradual shift in sleep schedule in the days prior to travel (staying in bed later in the morning and staying up later at night), it is best to avoid sleep during the flight. Most flights from Europe to the United States or from the United States to Asia arrive at their destinations in the second half of the day. If the traveler can stay awake until local bedtime, they are usually able to easily fall asleep that first night. However, because the body might want to wake up early despite being exhausted at bed time, taking a sleep aid before falling asleep this first night will help some travelers get a full night of sleep and adjust to the new time zone more quickly.
Things to Remember, No Matter Which Direction You’re Flying
Because alcohol induces sleep that is not restful and can cause dehydration. For these reasons, it should be avoided immediately before, during and after travel. By staying well hydrated, a traveler will have more restful sleep as well.
As a traveler is trying to help their body gradually adjust to a new time zone, it is helpful to consider not only the actual time at the new destination, but also the sunrise and sunset times. The body’s circadian rhythm is greatly influenced by ambient light. The level of the hormones that are the driving force between many body functions and energy levels will vary depending on the time of day and ambient light. Therefore, ensuring a dark environment during periods of sleep and a bright environment when awake will help the body’s internal/chemical clock to reset.
Read More from Dr. Eugene Delaune
As the medical director of SentinelMED, Dr. Eugene Delaune is actively involved in the planning and execution of the aeromedical transportation of hundreds of patients each year. He is also frequently interviewed by the media for his insight on current health topics. To learn more about Dr. Delaune or read his travel tips, click here.
About SentinelMED
SentinelMED provides medical escort and transport services for patients who need assistance with long-distance travel. In many cases, our medical escorts travel with patients on commercial flights, a cost-effective alternative to air ambulance services. Our medical escorts are trained or experienced in emergency and critical care medicine.
Other services offered by SentinelMED include medical evacuation and repatriation for people who become ill or injured while traveling and need assistance to return home.
At SentinelMED, we understand the complexity of delivering exceptional care to domestic medical travelers. Please contact us if you’d like to learn more about our services and staff.
