The day before a long flight you are frantically doing last-minute chores and errands, packing, and reading guide books. Then, on the plane, you have several drinks with dinner and stay up late watching the movie. After a brief nap, it's time for breakfast and a morning arrival in, let's say, Paris or Rome. Adrenaline flowing, you spend the entire day sightseeing and taking pictures. By evening, exhaustion has set in, and the next morning, you can hardly wake up before noon. Jet lag has taken hold.
Most people who travel by air across multiple time zones fall victim to this affliction of modem air travel. They may suffer from any of a number of unpleasant symptoms, Including insomnia, fatigue, nausea, sleepiness, and lethargy.
According to Dr. Harriet Minsky, professor of psychology at Montreal University, the symptoms of jet lag vary from person to person, and also vary according to how far a traveler has flown. Recovery from jet lag also varies, with some sufferers feeling better gradually and others experiencing alternative days of feeling better or worse.
Dr. Minsky points out that there are three primary causes of jet lag, and of these, two are avoidable. First, people often wear themselves out getting ready for a trip, so they are already exhausted when they get on the plane. Second, long-distance travelers often have a couple of drinks to pass the time. The alcohol can cause stomach distress and Interfere with getting a good night's sleep.
The third and unavoidable cause of jet lag is the fact that long distance air. Travel upsets your internal biological clock. Dr. Alvin Lacy, chief of general medicine at Northern Medical College, explains that our inner clock. controls our cycle of sleeping and waking.
The brain takes its cues from the amount of light and other features in the environment. Without environmental cues, the brain tends to set its biological clock to a longer day. This means that, for most travelers, the effects of jet lag are less severe on trips toward the west, because the travel is following the sun. In traveling toward the east, the body must adjust by shortening its day, going against the body's natural tendency. This explains why trips from west to east often result in greater suffering from jet lag.
Individuals are not all affected to the same degree by jet lag. For example, 'night owls,' people who are usually most alert and lively late at night, are less likely to feel the effects of jet lag. Younger people suffer less than older travelers. In terms of personality types, extroverts (people who are sociable and like to be in groups) tend to suffer less than introverts.
Many people believe that there must be some quick and easy cure for jet la--and, in fact, all kinds of cures have been popularized, from vitamins to special diets, but research has shown that none of these are very effective.
However, Dr. Minsky assures travelers that if they follow certain common sense strategies, they will overcome jet lag more quickly.
Get plenty of rest and eat healthy meals prior to taking a long flight.
On the plane, set your watch to your destination's time immediately. Then allow that time to guide your behavior. During the trip, eat and sleep according to the new time zone.
Once you arrive, begin to follow a normal routine for that time zone. Try not to take naps. Set an alarm clock to wake you in the morning. Spend time outside during the day, and sleep at night.
Avoid sleeping pills, alcohol, or other drugs that you do not normally use