topics
tools
editor's choice

State and private schools in Spain

Festivals in Spain 2011

Should our kids go native too?

Childcare in Spain

Moving to Barcelona with children

Expatica countries
Index Last Var.(%)
BEL 20 2119.44 0.28
DAX 6339.94 0.38
IBEX 30 6543 0.13
CAC 40 3047.94 0.32
FTSE 100 5351.53 0.03
AEX 292.76 0.23
DJIA 12454.83 -0.60
Nasdaq 2837.53 -0.07
FTSE MIB 13154.8 0.36
TSX Composite 11576.47 0.09
ASX 4119.1 0.93
Hang seng 18842.01 0.69
Straits Times 2788.35 0.56
ISEQ 20 500.94 1.55
You are here: Home Health & Fitness Healthcare Jetlag: How to beat it

Healthcare

archive
Enlarge font Decrease font Text size


11/01/2012Jetlag: How to beat it

Jetlag: How to beat it Jetlag - it's every expat's dilemma. We explain how to stay on top of the world at 30,000 feet and as an international traveler.

Related Articles

Stretching for travelers

Crossing the world at hundreds of miles an hour comes at a price - and it comes on top of what you pay for your ticket. Whether you are jetting off long-haul for a three-day business trip or two weeks of sun-searching, your circadian rhythms are going to get messy.

These are the body's physiological cycles, the so-called 'body clock' within us all that keeps us in tune with the world outside and regulate aspects such as hormones, mood and digestion with our world on the inside. Jetlag occurs when these functions are disrupted by travel and changing time zones, while the body clock tries to play catch-up.

Loss of sleep also compounds the problem. American Express has discovered that business people often get an average of six hours sleep instead of the required eight when flying. This leads to sleep debt, which in turn causes a 50 percent drop in judgement and a bleary-eyed 75 percent reduction in attention.

We look at three ways that you can minimise the side effects of the aeronautical hangover.

Fighting Jetlag

Melatonin

This controversial chemical is produced by the pea-sized pineal gland in the brain when we are in darkness - the gland is our timekeeper. Melatonin can be bought in synthetic or 'natural form'; the latter comes from animal brains. There is speculation that the animal grade melatonin could contain unwanted proteins or viruses that cause an antibody response.

While it is supposed to promote regular sleep and less jet lag, as well as increase sexual activity and reduce aging, not much is yet known about possible long-term side-effects. In one test, 10 percent of the subjects reported that it did nothing and a further 10 per cent suffered from side effects such as headaches and grogginess.
 
Certain people should not take melatonin, including pregnant or breastfeeding women, and healthy children and teenagers, who secrete enough of the chemical naturally. Some reports suggest that if not taken at the correct time it can actually make jet lag worse.

Natural remedies

A more natural alternative to melatonin are tablets such as No-Jet-Lag. This is homeopathic and uses small doses derived from plants and roots such as Chamomilla, from German chamomile, and Bellis Perennis, extracted from daisies.

Remedies such as these carry a minimal risk of side effects. In a trial involving travellers and flight attendants, Airfare was proved to help counter jet lag. Airfare is a liquid solution derived from plant essences, and is similarly 100 percent natural.

Arnica, otherwise known as Wolf's Bane, is recommended by some people and is better known for the treatment of trauma and shock (perhaps useful if it is going to be a particularly bad flight).

There are several methods which don't involve popping pills. Don't depart with a hangover and get a good night's sleep the night before leaving. Drink plenty of water in the dry cabin atmosphere and avoid alcohol and caffeine.

Use blindfolds, earplugs, inflatable pillows, a blanket, a walkman - anything to promote sleep. Exercise is important to stop limbs from swelling, so walk the aisles, stand and stretch whenever possible. If available on a long-haul stopover, jump into a shower. It will perk you up and get the circulation going again.
 
Some remedies work for some, but not others

Some people believe that altering your diet, either by fasting or timing the consumption of carbohydrates and proteins, can be beneficial, but recent research shows that this does have a positive effect on jet lag.

Setting your watch to your destination's time and sleeping or staying awake according to that time, not your body clock, is widely endorsed.

Money can be invested or blown on the Jet Lag Eliminator, two discs that you rotate which tell you what bits of your body to massage when, while you hurtle towards your destination. It is based on Chinese acupuncture and the body's energy centres, but you might raise eyebrows as you massage your ears, both inside and out, as the plane begins its descent.

A large amount of weight lies behind the theory of dosing yourself with light - either with light machines or the real thing when you arrive - to help reset the natural clock quickly, but you must time it right for it to work, making this a difficult method to practice.

At the end of the travelling day, circadian rhythms are very individual things, so try them all and stick to what's best for you. Happy landings! 


1 reaction to this article

Dan posted: 2012-01-25 17:13:17

No tablets -

During the flight - drink as much water as you can - Maybe, just a glass of wine to put you to sleep - if you can.

No COFFEE - at high altitude the cafeine gets into your blood very fast.

Light food - salads and no heavy meat.

When you arrive at the hotel - try to exercise and just adjust to the local time - by sleeping at night.

The most difficult are the afternoons - when you really want to sleep - take a walk or stand up let the blood circulate.

Add a comment

General rating:

Rate article:    Add my rating



1 reaction to this article

Dan posted: 2012-01-25 17:13:17

No tablets -

During the flight - drink as much water as you can - Maybe, just a glass of wine to put you to sleep - if you can.

No COFFEE - at high altitude the cafeine gets into your blood very fast.

Light food - salads and no heavy meat.

When you arrive at the hotel - try to exercise and just adjust to the local time - by sleeping at night.

The most difficult are the afternoons - when you really want to sleep - take a walk or stand up let the blood circulate.

Add a comment
Discussion Forums

Technology in Spain

Sat phones/internet links

English in Spain

What is the best travel insurance cover to Spain?

American in Spain

U.S. citizens, plan to vote in 2012? Did you know...

Relocation to Spain

thinking of moving to madrid

Jobs in Spain

Job Agencies or how to find work.

participate in the forums

Health & Fitness essentials
Health & Fitness expert Q&A
ask your question
Health & Fitness A-Z listings
find the business you need
Inside Expatica
Editor's Guide: Getting Started in Spain

Editor's Guide: Getting Started in Spain

Expatica's Getting Started section will provide practical information on how you can open a bank account, exchange your driving licence, improve your Spanish, and more.

Groups and Clubs in Madrid

Groups and Clubs in Madrid

Here's a guide to an extensive list of groups and clubs in Madrid for expats, from sports groups to social and family gatherings.

Groups and Clubs around Spain

Groups and Clubs around Spain

A brief introduction to our Tax section for Spain, from help with inheritance tax to accounting advice.

Groups and Clubs in Barcelona

Groups and Clubs in Barcelona

Here's a short introduction to our Banking section for those living in Spain, from what to ask the experts to opening a Spanish bank account.