JetLag

What is Jet Lag?

Jet lag occurs when the body’s internal clock or circadian rhythm is upset usually due to airplane travel. It is not the length of a flight that determines jet lag but the direction of the flight and your pre-flight condition. Traveling North South in the same time zone does not produce jet lag but crossing time zones (especially traveling eastwards) will.

Who gets Jet lag?

Nearly everyone on a long haul flight will suffer jet lag to some degree.  Studies have shown that over 90% of flight professional personnel report symptoms of jet lag.

What are the effects of Jet lag?

Jet lag affects people in a variety of ways. Some frequently stated symptoms include: fatigue, sluggishness, insomnia, disorientation, swelling of hands and/or feet, light headedness, headache, bowel irregularity, dry or irritated eyes/ears/nose, impatience, memory loss and feeling generally irritable.

Why address Jet lag?

Jet lag usually manifests in the first 24 hours post travel and can impede both physical and mental performance during that time.  For the executive that travels business/ company decision making is obviously important to minimise the affects of jet lag. This can be achieved through improved scheduling of flights and meeting times and by increasing executive awareness of preventative measures.

Can I prevent Jet lag?

No –one has yet devised a way of effectively overcoming jet lag. If you are feeling over tired, stressed or hung over before your flight then chances are your jet lag will be significantly worse. There are some actions that can be taken to minimize effects of jet lag including;

· Ensure you are well rested before traveling

· Adjust your sleep pattern/time before you leave

· Schedule exercise for few day prior to leaving

· Book overnight flights to maximize sleep time

· Use an eye mask

· On long international flights, alter your watch to your ‘destination time’ - sleep when it is bedtime and stay awake if not

· Do NOT overeat, consume excessive alcohol or smoke before the flight.

· Try to move around on the plane

· Drink water and orange juice, avoid alcohol

· Avoid fatty foods

· Protein foods will help you to stay awake whereas foods high in carbohydrate will make you feel sleepy

· Schedule meeting for times when energy is increased

I.e. evening after flying eastward or in the morning after flying west

What to do if symptoms occur

If symptoms occur you can;

· Catch up on sleep time

· Drink plenty of water (a 200ml glass every two hours)

· Immerse in a warm bath (add salt - rejuvenating)

· Exercise – walk as much as possible

· Eat a banana (contains the mineral potassium which can be depleted during long periods without activity)

· Try ‘Melatonin’ an over the counter product which assists reset the sleep/wake cycle

Some people have found that Vitamin B12 taken 2 weeks before travel and continued 1 week after arrival helps to combat Jetlag. Others say Vitamin C tablets commenced 1 week prior to departure and continued throughout the travel also helps to reduce symptoms.

For Further Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.