| Jet lagged? You needn't be if you follow the British Airways example.
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| It's all those time zones, really, and what with being cramped in an aircraft seat, being fed at odd hours as you cross different time zones, and being dehydrated with a mix of cabin pressure, air-conditioning and alcohol intake, it's hardly surprising that you can't think on your feet, leave alone stay alert.
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| But apparently, there are some simple ways to actually get rid of jet lag, and at least one carrier, British Airways, has a "doctor of sleep" to help passengers avoid insomnia.
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| Dr Chris Idzikowski suggests that jet lag can be countered using light therapy ""-in the form of controlled cabin lighting. The body clock can be deceived into thinking the day is starting later. At present, most airlines dim the lighting to enforce the aircraft's "night-time" period.
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| He also suggests that the traditional wisdom for jet lag is often flawed. The body's biological clock resets best when exposed to light at certain times; not always during the day. For example the day after arriving at Tokyo, travellers should seek light between 5 am and 7:30 am but then avoid light between 7:30 am to 10 am.
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| The airline, which operates 35 flights per week from London's Heathrow to five cities in India, appointed the first ever doctor of sleep to create a jet lag advisory. Here's what he ahas to suggest on jet lag:
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Before you take your flight
If you can, plan your trip to arrive so that you can manage a whole night's sleep before your meeting.
Avoid "red-eye" (overnight) flights. If you have to travel overnight, make sure you book a fully-flat bed.
Stretch out as much as you can (again a flat bed will help with this).
Pack defensively, including eye-masks, ear-plugs, socks, balms, decongestants, water, and moisturisers etcetera.
Wear loose-fitting clothing.
Aircraft cabins are dry so everyone loses water during a flight. Keep drinking water to rehydrate.
Avoid alcohol. It may help promote sleepiness (reduced oxygen pressure levels in cabins means that alcohol is more potent than usual) but it also promotes snoring and actually disturbs sleep.
Try to take some gentle exercise such as Pilates-like movements or an occasional walk up and down the cabin.
If you can, reset your clock early (before you start your trip) "" for westbound flights, stay up later and get up later; for eastbound flights go to bed earlier each day and set the alarm to awaken earlier each day.
If you are going to attempt to adapt to the new time zone, change your watch to destination time on the flight.
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On arrival
Aim for a good night's sleep by: limiting noise, ensuring your room has heavy curtains, keeping your room at around 18ºC, and placing a do not disturb sign.
Ask for an eastern and southern facing room to get the morning sun (if you are south of the equator, then this should be an eastern and northern facing room).
Adopt local meal times and sleep-wake patterns.
Avoid staying indoors if you are adapting "" avoiding outside light can worsen jet lag.
Get some exercise "" that helps loosen up the muscles and joints, so you feel less tiff and less pain.
Try to use daylight to resynchronise the clock. After a westward trip stay up and about in the afternoon and evening even though your body clock is telling you that it's time to sleep. |
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