Outrunning Jet Lag: The Road Warrior’s Survival Guide
We all feel it during air travel. The unmistakable feeling that you're dragging. That you’re not firing on all cylinders. It's as if you left your concentration a time zone or two back. Jet lag is pretty challenging for even the most frequent of travelers, especially when we head from the United States to Europe. As a company dedicated to supporting business travelers, we know the importance of hitting the ground running the second you deplane. Here, we share science-backed strategies that can help you minimize the impact of jet lag.
What is Jet Lag and Why Do We Feel It?
Jet lag, or desynchronosis, happens when your body’s internal clock falls out of sync with the time zone wherever you’ve just landed. You might feel daytime fatigue, difficulty concentrating, a tough time falling and staying asleep, and even digestive issues. At best, jet lag is an annoyance. At worst, it can ruin an entire business trip. And while there’s no cure, the good news is that there are several simple strategies to help mitigate how jet lag affects you.
Light Exposure: Your Best Ally
One of the most effective ways to combat jet lag is to manage your light exposure strategically to help your body acclimate to local time.
- Morning Sunlight: Let’s say you just landed at Fiumicino airport in Rome. You check into your room early before your 11AM meeting. If you have a few minutes, take a stroll through some of Rome’s most historic sites and get 10-15 minutes of beautiful Italian morning sunlight (and an espresso at Sant' Eustachio Il Caffè if you need a quick boost). Natural light signals to your brain to reset your internal clock. If it’s cloudy, increase your sunlight exposure to 20-30 minutes. If you can't break away for that much time, why not take a short walk outside or have breakfast by a sunny window? It can make a world of difference.
- Artificial Light: If you can’t get out into the natural sunlight, you can use artificial light sources like overhead lights or light therapy lamps that emit at least 1000 Lux. This is especially helpful when traveling to more northern destinations in winter with limited daylight.
- Evening Sunlight: Here’s when you tell your body it is getting later in the day. Spend time outside during the late afternoon to help your body prepare for sleep. This is your second anchor point for your circadian rhythm, reinforcing the transition to the new time zone.
Avoid Bright Light at Night
To help your body transition to the new time zone, avoid bright light late at night.
- Dim the Lights, Time to Chill: Use dim lighting or red/amber lights in the evening to signal to your body that it’s time to wind down. You can buy portable reading lights with warm tones and use them in your room, creating a soothing environment that can help you relax.
- Blue Blockers: Since you’re on a business trip, you’re likely using your laptop or phone well into the evening. So do your body a favor with blue-light blocking glasses to minimize disrupting your sleep patterns. This small adjustment makes a big impact, even if you’re “just going to send a few emails” or review tomorrow’s slide deck.
Optimize Your Sleep Environment
Great sleep is your best weapon against jet lag. That means creating a conducive sleep environment.
- Darkness: Ensure your sleeping area is pitch dark. Most hotels have blackout curtains, but if yours doesn't, try using an eye mask to block out city light. Taking it a step further, some road warriors will even pack their own lightweight, portable blackout curtain.
- Cool Temperature: Keep your room cool for better sleep quality. Aim for around 65°F (18°C). A small travel fan does double duty, creating white noise and helping regulate room temperature.
- Quiet: Earplugs and a white noise machine or app can reduce the impact of disruptive noises. And some noise canceling earbuds are comfortable enough to sleep in.
Strategic Napping
Naps are a powerful tool for travelers. In addition to restoring your energy, they can lower your blood pressure and improve memory. But they can be a double-edged sword when fighting jet lag. Our personal advice — resist naps on trips at all costs. If you must nap, do it strategically.
- Times to avoid: Avoid napping any later than 2 or 3 in the afternoon as this may adversely reduce the adenosine (a chemical necessary to regulate sleep) in your brain.
- Duration: Keep naps shorter than 20 minutes. Any longer and you might interfere with your nighttime sleep. Set an alarm so you don’t oversleep or disrupt your body’s adjustment process.
- Avoid long naps that can make it harder to fall asleep at night. Set an alarm so you don’t oversleep or disrupt your body’s adjustment.
- If you’re napping on your flight, try to sleep only during the first half. You want to be awake for at least twelve hours before your planned bedtime at your destination.
Stay Hydrated and Avoid Alcohol
Hydration is key to combating jet lag and maintaining overall well-being.
- Water: Drink plenty of water before, during, and after your flight to stay hydrated. Dehydration can exacerbate jet lag symptoms. For overall health, you should carry a reusable water bottle and refill it regularly.
- Avoid Alcohol and Caffeine at Night: Both can disrupt your sleep cycle and exacerbate jet lag symptoms. Instead, choose water or herbal teas. Many travelers will decline in-flight alcoholic beverages and coffee, no matter how tempting they might be.
Exercise and Diet
Keep your body moving and plan when you eat to help adjust to a new time zone.
- Exercise: All you really need is some light exercise like walking or stretching to help reduce fatigue and improve your mood. Yes, many hotels have fitness centers, but a simple walk around the block can be just as effective.
- Local Meal Times: When in Rome... eat your meals according to the local schedule to help reset your internal clock. But avoid heavy meals close to bedtime. Lighter meals are easier on the stomach and promote better sleep.
Supplements and Non-Sleep Deep Rest (NSDR)
Consider using supplements and relaxation techniques to enhance your sleep quality.
- Melatonin: Melatonin supplements can help you fall asleep faster. But many off-shelf melatonin supplements have dosages that far exceed the label. Use with caution or avoid altogether.
- Magnesium and Theanine: These supplements can help improve sleep quality and reduce anxiety. Magnesium threonate is a go-to for its dual benefits on sleep and cognitive function.
- NSDR Protocols: Techniques like yoga nidra and hypnosis can calm your nervous system and enhance your sleep quality. By incorporating a short yoga nidra session into your evening routine, you can transform your rest even when at home.
Call to Action
Is jet lag inevitable? Yes. Does it have to derail your well-being? No way. With these strategies, you can adjust more quickly and make the most of your capacity in any time zone. At Book-A-Limo, keeping you productive, healthy and happy is just as important as getting you to the airport early. Talk with one of our travel pros about your next trip and let us help you arrive ready to take on the world.
