Hooray! The holidays are here. All set for the long planned vacation? The anticipation of taking time-off from the rigours of daily life to visit new places is surely exhilarating… until you reach the destination, all weary, uptight and drained. No thanks to jet lag.

What is jet lag and what causes it?

Jet lag is also known medically as ‘desynchronosis’. This is a temporary disorder as a result of air travel across time zones. Jet lag has a few causes. The main, but not the only cause is crossing time zones and the inability of the traveler to immediately adjust to the time in a different zone. As your internal clock struggles to realign its own normal rhythms with those of the new destination, you’ll be jet lagged.

For example, if someone travels from New York and arrives in Paris at midnight, the traveller’s body still operates on New York time. As the body struggles to cope with the new schedule, the traveler may suffer insomnia, fatigue, anxiety, constipation, diarrhoea, confusion, dehydration, headache, irritability, nausea, sweating, coordination problems, and even memory loss. The brain may become confused and disoriented as it attempts to juggle schedules. Some have even complained of heartbeat irregularities and susceptibility to illness.

Traveling across time zones confuses the hypothalamus. When its normal rhythms of perceiving light and dark are changed, sleep patterns are interrupted. Studies show that the loss of just one and a half hours of sleep can result in a 32 percent reduction in daytime alertness.

Given that light is the essential factor in jet lag, the direction you’re traveling is more important than the length of the flight. Even a 10-hour flight from Europe to southern Africa won’t cause noticeable jet lag because that journey is primarily north-south; but a five-hour west-to-east flight from Los Angeles to New York probably will leave you jet lagged.

A flight of less than four hours might cause you to have stiffness and irritability, but after more than four hours, in addition to sleep deprivation, you’re prone to experiencing major symptoms.

The general rule is that it takes about a day to adjust for every time zone crossed. Jet lag is more pronounced when traveling east because the body has to adjust to a shorter day and the body’s circadian clock resets slower going in an eastward direction than westward (although there’s still ongoing debate on this). Traveling west creates more light and a longer day, which is an easier adjustment for the body.

Here’s how you can manage jet lag

Until you can teleport yourself to your next destination, you can’t completely avoid jet lag. However following these pointers from seasoned travelers may help you to better adjust so that you can start and end your journey feeling fresh and focused.

Before Your Flight

  • Go to bed a little earlier a few days before you leave and get as much sleep as you can during your flight.
  • Take a short nap when arriving at the destination, and stay active the rest of the day.
  • Set all of your clocks for your new destination’s time zone so that you feel on track hour-wise when you land. This is one way to trick your mind.
  • Consider flying overnight if you are making a longer trip over several time zones.

During Your Flight

  • Drink lots of water and juice to stay hydrated. You’ll feel worse when you’re fatigued and dehydrated. Avoid caffeine and alcohol during your flight. Also bring on a carry-size lotion to keep your skin hydrated.
  • Eat lightly on your flight and forego rich or exotic foods on the first few days of your trip so that you can use your energy to adjust to new surroundings rather than to digest your food.
  • Try walking around the cabin to keep your body somewhat energised. Exercise and stretching will keep your blood flowing and avoid blood clots. If you’re prone to indigestion or nausea, take along some ginger tea.
  • Showers are often provided during extended stopovers on a longhaul flight. A shower not only freshens you up but gets the muscles and circulation going again and makes you feel much better for the rest of the flight.
  • Sleep during your flight if you’re arriving to your destination in the morning.
  • Stay awake during your journey if you’re scheduled to arrive in the evening.

Upon Landing

  • Upon your arrival, stand in the sun for about 15 minutes. Your skin will soak up the sun’s natural vitamins and will your body to stay awake.
  • When you arrive, take off your shoes and walk around barefoot. Or, if it’s at all possible go for a swim in the ocean. This will ground your electromagnetic system.
  • Try applying lavender oil (also known as lavender essential oil) – a proven sleep enhancer. In a small 2005 study conducted by psychologists at Wesleyan University, in Middletown, Connecticut, USA, lavender was shown to act as a mild sedative, promoting deep sleep and leaving the people who took it feeling more refreshed the next day. Put a few drops on your hotel pillow and let the lovely aroma relaxes you.
  • Rather than trying to fight the effects of jet lag once they’ve occurred, understand what your body is trying to do to regulate itself and help it along. You just might be able to adjust yourself to it more easily.

Cope with Holiday Stress

Holiday is a time of great fun, laughter and enjoyment. It’s also a time of much stress. Here’s how you can minimise them.

Prioritise

Stop juggling everything at one time. Be realistic about what you can and cannot accomplish and learn how to say “no”.

Use Your Calendar

Put them down in ink. Looking at your plans on paper is much relaxing than organising them in your head.

Ask for Help

Surely someone will be around to turn a stressful chore into a fun activity.

Take Care of Yourself First

It may sound selfish but only when you take care of yourself can you take care of others. Get enough sleep, drinks lots of water, don’t overeat. Others depend on you.

Make Time for Yourself

Time alone is time to recharge yourself. Take a bath, read a book, or listen to your favourite music to relax you.

Go Online

Nothing creates stress like long lines, packed parking lots, and crowded places. Get smart with online banking and even online shopping.

Be Flexible

Not everything will go as planned. Go with the flow and expect the unexpected.

Find Time to Exercise

Nothing like physical exertion to relieve stress. Take time off for a walk around the block, a swim in the pool or hit the gym.

Make A Budget

Have a plan on how much you can spend. Overspending is a major stressor. Remember, you don’t have to spend a lot to make it memorable.

Enjoy the Holiday

Don’t let your worries about the small things override what the holiday is all about – friends, family, good food, and joy! Have fun!