Before setting off for an out-of-state contract, you secure your new license, confirm your flight, and double-check where
and when to report. But do you also plan ahead for the potential effects of jet lag? This transient sleep disorder affects
94% of individuals on long flights, according to a major research study, and can put a damper on your first few days on contract.
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Symptoms vary from person to person, but most often involve excessive daytime sleepiness and nighttime insomnia. You may experience
loss of appetite, gastrointestinal dysfunction, mood disturbances, headaches, and lack of concentration, as well. Jet lag
also can perpetuate the effects of certain conditions associated with the head and nervous system that are not related to
specific sleep-wake patterns. For example, many symptoms attributed to jet lag are actually caused by the airplane environment—dry
air, pressurization, noise, vibrations, and cramped seating arrangements. While the air supply in business and first-class
is often better than in economy, conditions throughout the cabin could result in dry eyes, dry and irritated nose and sinuses,
earaches, muscle cramps, abdominal distention, dizziness, and swollen feet and ankles.
Of course, not all people react the same way. You probably already know that jet lag occurs when the routines of environment
conflict with circadian rhythms, so it is not surprising that young children and those who can sleep easily often seem immune.
But people over age 50 and those who maintain a regular daily routine tend to have well-established circadian rhythms, and
are therefore more susceptible.
By following a few simple strategies, however, you can help prevent these negative effects. Fortunately, a little preparation
goes a long way toward ensuring a pleasant flight and a comfortable first week at your new location.
BEFORE YOU FLY
Your first step toward combating jet lag is to consult your itinerary, since the distance and direction of your flight directly affects the severity of your symptoms. Obviously, the more time
zones you cross, the more severe your symptoms may be: Experts estimate that it takes one day for every time zone crossed
to regain normal circadian rhythm and energy levels. But you can reduce this time by adjusting your sleep schedule and your
light exposure before you travel.
Resources
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Popular opinion agrees that symptoms are worse following eastbound flights, because trying to shorten the day by going to bed earlier results in difficulty initiating sleep. But gradually adjusting
your bedtime in the days before travel can prevent this problem. If possible, go to bed and wake up an hour earlier each day
until your schedule coincides with the new hours you will be keeping. Regulating your pre-travel light exposure can also help.
For a few days before your flight, seek out light in the morning and avoid it in the evening.
Flying west is typically less intrusive on the sleep-wake cycle, because people are generally able to elongate their day by staying up later. However, they may still
wake up too early in the morning. But the same preventative measures can solve this problem. For a few days preceding travel,
go to bed and wake up an hour later each day, and seek out light in the evening while avoiding it in the morning.
If setting up a pre-flight schedule seems daunting, check out www.stopjetlag.com. Here, visitors provide their normal personal living patterns and complete travel itinerary. For a fee, they receive the
StopJetLag plan, which includes hour-by-hour recommendations for the entire trip, including when to rest or exercise, seek
or avoid sunlight, and drink or avoid certain beverages. The program even notes the proper size, timing, and choice of meals
for optimal results.
With or without a precise schedule, it is always wise to avoid overnight flights. Even if you are traveling overseas, schedule a daytime departure so you will arrive at your destination in the evening and
have the opportunity for a complete night's sleep on local time. If you are planning a marathon trip, consider scheduling
in a layover, such as stopping in San Francisco when flying from New York to Australia.
WHILE IN FLIGHT
If you follow the strategies above, you will already be ahead of the game when you board the plane. Stay on track by trying
to acclimate to your new time zone as soon as possible. For instance, something as simple as resetting your watch can help you adjust more quickly. Also try to relax, because excessive feelings of stress or anxiety during the flight can leave you more susceptible to jet lag symptoms upon
arrival. To that end, stay hydrated by drinking plenty of non-caffeinated beverages, especially water, and exercise as much as possible. You can stretch your
back, arms, and leg muscles throughout the flight. Or squeeze a rubber ball or a pair of socks to stimulate circulation. And when the seat belt sign is turned off, you can walk up and down the aisles.
When it comes to meals, there are a wide variety of "jet lag diets," but none that have been proven effective. Just keep in
mind that high-protein meals will likely keep you awake, and foods high in carbohydrates tend to promote sleep. Plan ahead
by packing some healthful snacks and requesting a low-fat or vegetarian meal when booking your flight. It is best to avoid excess fat and caffeinated, acidic, or alcoholic beverages, which can all be especially abrasive to your stomach when in flight. If you do opt for a cocktail, remember that the impact
of alcohol on the body in flight is two to three times more potent than on land.
Whether you should sleep during the flight depends upon your schedule. If it is daytime at your destination, try to stay awake.
Sleeping at the wrong time can interfere with your first night's sleep at your new location. Distract yourself by reading,
talking with other passengers, watching the movie, or practicing the exercise techniques described above.
If, however, it is nighttime at your destination, feel free to shut your eyes. Using earplugs, headphones, eye masks, neck
rests, or a travel pillow may help you doze off. Using sleep aids or melatonin is a personal decision. If you choose to do
so, make sure whatever you take is gentle enough that it will not last too long or cause dehydration.
Another product you may consider is No-Jet-Lag, a homeopathic remedy available at airports, pharmacies, and travel stores
around the world. According to the manufacturer, the substance can be taken by travelers of all ages, but does not counter
the effects of alcohol, lack of sleep, or pre-existing medical conditions. More information is available at www.nojetlag.com.
UPON ARRIVAL
Once you have made it to your destination, try to stay awake until 10:00 p.m. local time. If you must take a nap, do so as early as possible and set an alarm so you do not sleep more
than 2 hours. That way, you are more likely to get a good night sleep on local time. But even if you have done everything
right, you might experience some sleeplessness due to two travel-related stress conditions known as "First Night Effect" and
"On-Call Effect."
According to sleep experts, the first condition occurs when trying to sleep in a new or unfamiliar environment. The second
is caused by the nagging worry that something might wake you up, such as a ringing telephone, or that you will not wake up
on time for the next day's appointment.
Once recognized, both of these situations are easily remedied. Bring a few personal objects from home, such as a favorite pillow or some family pictures, to make a new place seem more familiar. Take the stress out of going
to sleep by forwarding your telephone calls to voice mail and setting a back-up alarm clock. Also, take a few minutes to make
some adjustments—close the drapes, adjust the thermostat, set up a white noise machine—so that the light, noise, and temperature
levels match those to which you are accustomed.
If you have the luxury of arriving at your destination a day or two before your contract starts, that will help to ease any sleep-related stress. But even if that is not possible, these simple strategies can minimize the potential effects of jet lag and leave you feeling
your best upon arrival. All it takes is a little preparation.
REFERENCES
About.com. (n.d.). 10 tips to help you avoid jet lag. Retrieved January 2, from http://holidays.about.com/od/holidaytravel/a/jetlag.htm?terms=jet+lag
Davidhizar, R. (2002, June 1). Life without jet lag. Healthcare Traveler, 9(8), 57-58. Retrieved January 2, from http://www.healthcaretraveler.com/healthcaretraveler/article/articleDetail.jsp?id=46285
National Sleep Foundation. (n.d.). Jet lag. Retrieved January 2, from http://www.sleepfoundation.org/sleeptionary/index.php?id=18
Sleep Channel. (n.d.). Jet lag. Retrieved January 2, from http://www.sleepdisorderchannel.net/jetlag/
