Travel Tips by Sharon Wingler

Minimize Jet Lag

February 25 2008

The goal is to get your body into synchronization with your new surroundings as quickly as possible. You want to be awake and alert during the day and to sleep soundly through the night. Your body may want to do just the opposite, depending on how far youve traveled east or west. There are things you can do to help your body adjust more quickly and things you can do which will only prolong the agony.

Let me first give you an example, from personal experience, of what not to do. Long ago, I took my first trip to Rome with Linda, my roommate at the time. This being our first flight to Europe, we didnt want to miss a thing; first the beverage service, then the meal, and, later, the movie. More than halfway to Rome when the movie ended, we dozed in the dark like the rest of the passengers. Our nap was cut short when the attendants served breakfast and distributed immigration forms. Wed slept, at most, an hour. We were zombies. When we got to our hotel, it was a bustling morning in Rome. But those beds in our room were irresistible and we slept until early afternoon. Our mistake in doing so was to keep our poor confused bodies on Chicago time, which means that we were unable to sleep that night, and couldnt help but sleep most of the following day. It was a tough cycle to break. It took us over a week to feel normal, but I learned my lesson.

I hope you learn from my bad example and do just the opposite. Sleep on the plane the entire flight and stay awake all day when you arrive at your destination. You wont be able to sleep every minute of the flight, but do the best you can. Even if you dont sleep soundly the whole time, keep your eyes closed, breathe deeply and relax. Your preparation should begin the morning of your flight. If you are normally a caffeine drinker, cut your intake in half, and do not have any caffeine after 10 a.m. that day. Eat a light meal before your flight and, perhaps, a glass of wine to relax you. Do not use a sleeping pill for the flight. In the unlikely case of any emergency, you would be unable to react. And, it will leave you feeling groggy when you land. When you board the plane, set your watch to the time at your destination.

From this point on, forget about "your" time. Your time now is the one youve just set on your watch. If its time to sleep, then do so. Politely inform the flight attendants in your section that you intend to sleep and to please not wake you until breakfast. Always keep a seat belt fastened around your waist, even if you are lying down; just in case of sudden rough air. Use whatever you need to help you sleep: inflatable pillow for your neck, airline pillow for your back, blanket, eyeshades, soft slippers or socks, earplugs or maybe your discplayer with a relaxing CD. Do not give in to the temptation to eat the meal or watch the movie. Nothing is more important right now than your sleep. The more you rest on the flight, the easier it will be for you to stay awake your first day in Europe. If you are lucky, you will get at least five hours of sleep/rest.

This will be enough to get you through your first day. You must stay awake your entire first day. Do not take a nap. When you get to your room, unpack, shower, put on fresh clothes, and then get out of your room! Fresh air will invigorate you. Stay outdoors as much as possible. Walk in a park, sit at a sidewalk cafe, and take a short tour to orient yourself to your new surroundings. Go easy on yourself; do not plan anything too challenging. Stop and have a cup of coffee when necessary, but do not drink any caffeine after, say, 2 p.m., so you will be able to sleep well that first night.

Your goal is to stay awake until 10 p.m. Toward that end, at 9:30 p.m., you may take one mild, over-the-counter sleeping pill. I do not like to advocate the use of sleeping pills and I only recommend one this first night. But without it, you will probably wake up around 4 a.m. and be unable to go back to sleep, which would prolong your jet lag. Ask your pharmacist to recommend something mild that wont leave you feeling groggy or hung-over in the morning. After that first night, melatonin may be all you need for a good nights sleep. Melatonin, available where supplements are sold, is a hormone that occurs naturally in the human body. Secreted by the pineal gland in response to light, melatonin helps regulate the rhythms of our sleep.

The recommended nightly dosage in combating jet lag is 5 milligrams. You should not continue this high a dosage after your jet lag passes. Do not take melatoin combined with a sleeping pill, and read the label for possible warnings. Consult with your personal physician before taking sleeping pills or melatonin to make sure they are safe for you and do not interfere with your other medications. Even if you follow all of my advice, you will still have a mild case of jet lag. Sorry. Theres just no way to totally avoid it except to stay home. But my suggestions will lessen your discomfort and youll feel normal by day three. In the meantime, you will have short, mild periods of feeling tired, sleepy, confused, disoriented and dizzy.

These feelings will wash over you from time to time, especially that first day, then they will pass and youll feel fine. When they hit, just get some fresh air and breathe deeply. Take a stroll, or just sit down and have a cup of coffee Jet lag is not a big issue going north or south, and it is not severe with domestic travel where youll cross no more than three time zones. Do what you need to do in order to sleep at night and stay awake during the day. Set your watch to the time of your destination at the beginning of your flight. If it is time to be asleep, sleep. If it is time to be awake, stay awake.