I’ve never found a magic cure for jetlag. I really don’t suffer too badly going to or returning from Europe. If I take an overnight flight I just have to force myself to stay up, a short name mid-afternoon is fine but I can’t let myself go to sleep otherwise. The key of course is to adopt the local time as quickly as possible. Coming home from Europe I’m just tired early, and that can last a couple of days, but I’m otherwise fully functional. Similarly coming home from Asia is no big deal, I love making it back mid-day rather than late at night or else I’ll suffer for 24 hours. But my real challenge is going to Asia. I show up and though I may be tired at night I will wake up in the middle of the night. And I’ll be up. And it’ll just take maybe four days to stop doing that.
Still, there are certainly some best practices to adapt better and more quickly to a new time zone and avoid jetlag.
- If taking a redeye flight, especially one that’s shorter than US East Coast to Asia, don’t drink caffeine and try to get to sleep right away.
- This is an easy one to say, and one that my regular readers will appreciate, but one that will come off as extremely pretentious to those dropping in here for the first time (who don’t realize that reading this blog will very much help you accomplish this top!): Don’t fly coach. That alone makes a huge difference, both in ability to sleep and in general relaxation/stress mitigation level.
- Many folks report good success taking No Jet-Lag pills. It may be a placebo, but anecdotally they seem to work.
- Drink a lot of water. Avoid alcohol, and if you do drink then you need all the more water.
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- Try to adjust to the new time zone the day before flying out. Continue to adjust to the local time by sleeping or forcing yourself to stay awake during the flight.
- Take a shower on arrival and change clothes. Then stay up until bedtime local time, no matter how tired. A quick nap is OK, but that’s it. If it’s sunny, take a nice long walk.
Last week I got an email from the Cherry Marketing Institute (@choosecherries) and they’re promoting the idea that tart cherries provide a natural dose of melatonin, which should be good for preventing jetlag and adjusting to local time.
They passed along some research that suggests these cherries are a good way to get the melatonin that helps regulate biorhythm and sleep patterns. They suggest melatonin an hour prior to sleep time on the plane and for three evenings after arrival. And of course dried cherries can be taken through all but the most respect my authoritah checkpoints.
I don’t know whether it’ll work or not, but they want folks to try it and are sponsoring a giveaway to prove their point. One blog reader will win:
. A four lb bag of dried cherries
. A Kashmere red pillow case-socks-shawl travel set
. A Tory Burch Cosmetic Case
. A Cherry Marketing Institute tote bag
Just leave a comment to this post by noon Eastern on Monday July 5 about how you deal with jetlag, one comment per person, and one commenter will be chosen at random to win the prize. Any questions? Drop me an email.
My best luck for transatlantic flying has always been to
1) Try to sleep a little on the plane
2) Stay up until local bedtime, then crash for the night (even if that means something earlier than normal, say 9pm-ish local time)
This has worked wonders. I don’t drink alcohol ever so I’m not sure how that plays into things.
I counteract jet lag by staying awake until it is nighttime at my arrival city, eating carbohydrate heavy foods at night and protein heavy foods in the morning. And flying business class may be fun, but I can never say no to free booze- it’s the college student in me.
1.) Lots of water is an absolute must.
2.) As suggested above staying up until local bedtime is necessary too. Naps during the day are almost always counterproductive.
Stay up until dinner time and have red wine with dinner then I’m out cold. Next morning I feel great.
WATER and JD/ginger ale
Ignoring the lure of in-flight entertainment systems and getting some shut-eye isntead.
The psychology behind the time change, in my mind, is most important to me. I wear a watch and the second my plane’s wheels are off the ground, I immediately change the time to the local time of my destination and promise myself to not think about “what time it is back home” at all — that is no longer relevant. You have to ignore the “time at origin” screen if your TV on the plane has an interactive map. Then, you just need to act as if you had been on local time the entire time, and look at your watch as often as you need to to remind yourself that the NEW time is the time your body needs to be accustomed to.
The number ONE THING that one can do when arriving at a new destination and trying to adjust is to GET UP EARLY and GET OUTSIDE in the LIGHT at the new destination. That is going to help you reset the fastest to a new destination. The various ADDITIONAL photoreceptors getting more light will help to reset ones pineal faster. I find though, that it takes about 1 day per 1.5 hour of time change. (technically the best rule of thumb is 1 day per hour phase shift)
Another new technique discovered only a couple years ago was that there are enzymes in the liver which help to either ACCELERATE or DECELERATE the phase shift. What does that mean for travelers? It means that the best thing to do is to get your STOMACH in line with your new LOCATION. You can try to begin this process BEFORE LEAVING your home location. When moving WEST to EAST like SFO to europe, I’ll start eating eggs and muesl for DINNER while at home, and have things like meat and potatoes for Bfast. The science here is that our bodies expect to get certain nutrient TYPES, density, carbs, fats, meats, even alcohol at pre-determined times. When we get to a knew location it is all OFF and thereby the body is not processing the food normally and not releasing the same enzymes, triggering hormones, etc.. Try it sometime.
But, hands down best method supported by science is to get OUT in the light when arriving – that is going to move the internal phase the fastest.
I recommend sleeping and lots of water just before sleeping.
I, like many of the others, swear by getting outside into the sunlight in the new location. I’m not a ‘napper’, so never have tried that. Melatonin works extremely well for me. I take it about 30-60 minutes before I want to sleep. Use it both on the plane and later at your destination at the appropriate time to go to sleep.
I try to sleep (even in coach). A small dose of benedryl helps unless flying upfront, then a couple Bailey on the rocks will do the trick. When I get back I hit the caffeine a bit harder than normal, then try to get to bed on time, if not earlier the first night.
I’m not a doctor, but: ambien!
When I’m in intl coach, taken once I step in line to board – another half pill if I’m still awake when they’re doing the safety demo. Don’t mind missing that meal.
When I’m sitting up front, taken as I finish the main course, and then another half pill after washing up post-dessert, if necc.
I take a long walk in the sunlight and I generally have no jet lag
I turn my watch to the local time as soon as I am on board. Upon arrival to Asia I usually need a power nap of 30 minutes to 1 hour. I have also found being outside helps with the jet lag. I better win this one.
On a long haul flight after I get settled and eat which ever meal they are serving, I take a sleeping pill and sleep as much as I can until the plane lands.
When I arrive, I make sure to stay up no matter what until bedtime local time before I sleep.
There’s a few things I do:
I bring my own food on the plane and eat according to the destination’s eating cycle not what the airline decides is “dinner” or “breakfast” time. I found that helped a lot.
When I need to fall asleep in Coach – i try to get a window seat, put on my Bose headphones and drift off. Even easier after reading a historical non-fiction book – best sleeping pill around on long flights!
PLENTY of WATER! I stretch around 3/4 into the flight around the bathroom stalls in the back of the plane – a few minutes of stretching do the trick.
Funny thing about those cherries – my wife and me bought cherries prior to our flight back from Europe and ate them on the plane – No jetlag coming back at all. Weird…
I can’t say no to free liquor, either, so I just go for lots and lots of natural light to reset my clock.
Not sleeping at all the night before I fly seems to help, too.
I agree that cherries help jet lag, I have been taking tart cherry capsules from Fruit Advantage for the past six months and they work wonders. In addition to taking the cherry capsules two hours before the flight I hit the trendmill in the hotel gym and then the hot tub. Not only does this help to clear my mind, but relaxes my body and then I take a show back in the room before bed.
The best thing for me…comfort. I never dress crazy for flights. Sweats, t-shirts, flip flips and socks. The more comfortable I am, the easier it is for me to acclimate to what I need to do when I arrive!
Lots of caffeine 🙂 I just try my best to get on local time right away, even if it means staying up all night before a flight or falling asleep way earlier than when I am used to
Dont eat anything the entire flight until it is breakfast time at your destination.
When I go Trans-A I take the last flight at night I can. I eat a big carbo meal before I get onboard. Then try to get to sleep as soon as you feel “wheels up” and ask attendants not to wake you until breakfast (in either class of service). That way you get 5-6 hrs and have a somewhat normal night and get on Euro time ASAP.
On the way back – water – wine – and stay up – shower then crash!
Ear-plugs, eye shades, and loads of sleeping pills usually do the trick.
two basic rules for me specially for long haul flights (like going to asia)
If I arrive AT NIGHT, I ensure I do not sleep the entire flight (force myself to watch AVOD or do something else)
If I arrive during the day, I SLEEP during the entire flight.
drink lots of water when you arrive to your destinstion
What works best for me is trying to adjust to the new time a day or so ahead of the flight if possible. I only need 5 hours of sleep. Plus lots of water during the flight and after landing.
As soon as I’m on the plane, I adjust my wristwatch to destination time and live accordingly. A sleeping pill at the right time quickly adjusts my clock. Unfortunately, I can miss out on a lot of abundant free food and drink. Thanks to you I’ve learned to travel in the front of the plane for free. Traveling westward has always been a breeze; it’s the eastbound leg that kills me off.
I’ve now done tart cherries for 5 or 6 transatlantic trips. It works well for me. I have also used Ambien on the flight, if it is late and/or a long enough flight. And I use NADH, a supplement that is best taken on an empty stomach when you want to function at a time you’d normally be sleeping, e.g. when I land in Europe after a west to east flight, and for the next couple of mornings. Generally the time zone change for me is 5-7 hours.
I usually drink lot of hour during the flight. Then try to stay up as much as possible, even working out a bit.
I never had any success at sleeping on the flight, but definitely jumping into the new time zone as SOON as you can and just dealing with it by drinking coffee until you catch up (basically, like you said).
I like the idea of drinking a lot of water on the plane, but I hate getting up a million times to go to the bathroom.
Just keepin’ it real.
I live in two time zones, so I work best by organizing my life to live somewhere in between them. So when I’m in the eastern US, I’ll get to bed early and wake up early, and when I’m in england, I stay up late and sleep in late. So my “adjustment” is really only an hour or two either way.
When flying to/from Asia, I just stay awake until it’s bed time… Regardless of how tired I am, I immediately adjust to the local time, even if by force (friendly force, of course). I allow myself to drink coffee/frappuccino to stay awake and I walk around trying to enjoy my first day, even if as a zombie. I’m usually 90% fine by the next day! 🙂
Water and 3-4 tablets of myocalm pm (metagenics product) puts me out everytime! with of course, already having gone to the bathroom, put on my socks, eye patch and noise cancelling head phones.
It’s all about first class and lie flat beds. Comfortable sleeping on the plane ensures that I’m arriving well rested and refreshed for morning arrivals.
For evening arrivals, I use the same bed for movie watching instead of sleeping so as to tire myself out.
Greetings from the couch at 3 am E.T. Just returned from Asia, and normally can do OK with jetlag, but this time it’s got the best of me. I’ve followed all your recommended suggestions here, even taught them to many other jetsetters/world travelers & rookies. This trip, even took (for The 1st time) The Jetlag pilla. But, here i am. For me it’s always going East thats gets me. Going To Europe or Middle east or Africa, or coming back to USA from Asia or the pacific. This last flight we saw the sun rise & set twice before arriving at my final destination. Sadly, 1st class & business were overbooked, so I lost my seat there. I was on Cathay Pacific for most of the flights, they’re supposed to be #1 in the world… I didn’t see it. I’ve received much better attention on other airlines even though they were decent. Thanks for your post. Maybe just reading it will help me think sleep. I’d like to get in on your drawing since Sunday is my birthday (yep, July 4th).
Appropriate flight times make a big difference to me. For example, the many Europe to US flights that leave in the morning make it impossible to start shifting in advance to the new TZ. Also on short redeyes I do better if I bring snack and sleep through inflight meal service. I’ve tried melatonin pills but not sure they make much difference for me.
I’d try cherries though if someone sent me a 4lb bag! 😀
Since I’m retired I have the luxury to reset my biological clock. To make up for the 12 hour time difference to Asia, I start about a week before the trip and reset my clock by 2 hours each day. On Day 1 I go to bed at 9pm and get up at 4am. (If I need to, I take a sleep aid) On Day 2 I go to bed at 7pm and get up at 2am. I have breakfast immediately, turn on all the lights and am active with packing, arranging, keeping up with the blogs, cleaning the house and watching recorded shows on the DVR. On the plane, my watch is on Asian time and I follow the meal times and sleep times at my point of arrival. It’s a little difficult and my husband hates it but we arrive at our destination without much jetlag at all.
Take a flight that leaves around your normal bedtime (especially going east) so that you’ll get a reasonable amount of sleep.
Stay awake until local bedtime. If traveling east and it’s difficult to fall asleep at the local bedtime, melatonin helps.
I try to adapt to the new time zone before I leave. That means staying up all night before a daytime flight to Asia or trying to get the most sleep I can on a evening flight to Europe.
The old, tried and true, stay up until local bedtime strategy works for me.
I take a mild sleeping pill like Simply Sleep or Tylonol Sleep. I find that helps fall asleep but doesn’t leave you so groggy that that you wouldn’t be able to function in an emergency.
Wow, this thread REALLY took off.
Agree with staying up until bedtime, and more water onboard definitely helps. Hard to pass up the alcohol sometimes (see: don’t fly coach), but 2:1 water to alcohol seems to work well.
What amazes me is that everyone has “remedies”, “cures” or whatever, yet everyone still suffers.
I tried a trip without any “aids” and done what I wanted when I wanted.
I also tried a trip where I drank water, set my clock foward 3 days before, had melatonin, you name it I done it!
The difference – nothing! I still suffered both times, for the same amount of time.
So .. do what your body is telling you to do.
If that means drinking 3 bottles of Dom in SQ F – do it, and forget worrying about jet lag – you might just find you don’t notice it after all!
If I’m flying east coast/Europe, I get up very early in the morning. This will make me tired on the redeye, and i’ll be able to sleep on the plane. I’m wide awake durng the day and will fall asleep a little earlier than normal time when I reach my destination.
Lot of water and enough ambien to get me thru the flight. Seems to work okay for me.
Planes make me sleepy, so I can normally fall asleep if I want to–so if it’ll be early where I’m landing, I’ll sleep on the plane and arrive relatively rested. If it’ll be late evening upon arrival, then I’ll try to stay awake by watching a lot of in flight movies…
I find that most of the things that I do have already been mentioned, but I’ll reiterate. I set my watch to the time zone to which I am traveling – I believe it helps my internal clock get ready. I fly business or first on TATL flights so that I have the space to stretch out. I, too, drink lots and lots of water. I’ll usually have a glass of wine with the dinner service and as soon as that is over (I skip dessert), I loosen undergarments, put on Bose headphones and eye mask, pull the blanket up over my head and usually manage about four hours sleep. When I arrive, I stay up until mid-afternoon and then maybe have a little hour long nap. Up again and going until bedtime. I usually am adjusted by the second day just fine.
Flying back east to west has never been a problem. I settle in and watch IFE and nap if I want to. Again, on any flight, I drink loads of water – I think I may need to give up flying the window seat though 😉
The best cure for jetlag that I have found is travelling with my two small-ish children. I really, really want them to get acclimated ASAP (there’s nothing like being woken up at 2 am, right when you’ve fallen asleep), so I end up forcing them onto a normal schedule. It turns out that I am then on a normal schedule as well!