One of the most common questions I get once people know I’m a flight attendant is “Don’t you get jet lag?” and “How does changing time zones affect you?” Well, to be honest, I can easily manage by staying on my home time zone knowing I’m only away for a short period of time which is usually not more than 24-36 hours.
If I’m on any extended travel such as a vacation where I’ll be in a city for a few days then I have a few things that I do in order to get acclimated with the new time zone.
What is jet lag anyway?
According to Mayo Clinic, “Jet lag … is a temporary sleep problem that can affect anyone who quickly travels across multiple time zones.” Jet lag throws off our natural circadian rhythm. Our circadian rhythm is a natural internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours.
Jet lag produces feelings such as drowsiness, fatigue, irritability, and grogginess. It may last anywhere from 2 days to two weeks for some.
Can a long flight cause jet lag?
Not necessarily. For example, you may feel tired after a 9 hour flight from Miami to Santiago, Chile but that’s probably because of a long day of traveling, not jet lag. Your body did not change time zones. You will however feel the effects of jet lag from a 10 hour flight from Miami to Rome, Italy because you traveled across 6 time zones. For this reason, traveling eastbound is harder on your body than traveling north, west or south from wherever you are.
No worries though. I’ll share a few of the things I do to prepare for and easily adjust to a new local time zone.
Before Your Trip
- Know how many hours apart your home time zone is and the time zone of your destination. If you live in New York and you’re going to London, know that those two cities are 6 hours apart.
- If possible, book a flight that arrives in the morning. If you’re traveling for business or any other important appointments, schedule your trip to arrive a day before your first meeting.
- Progressively go to bed 1-2 hours earlier a couple of days before your trip. If you’re traveling west, go to bed an hour later. You could also adjust your meal times too.
During Your Flight
- Stay hydrated. Drink plenty of water. As much as your bladder can manage for an airplane ride that is. Don’t over do it with caffeine and alcohol either.
- Rest. Take a nap so you wake up upon arrival which is hopefully in the morning. Use a sleep mask if necessary.
- Set your watch to the new local time zone.
Once You Arrive At Your Destination
- Try not to sleep immediately. If you must, take a quick nap that lasts not too much more than an hour. And please, set an alarm or else you’ll wake up 6 hours later upset because everyone else is asleep while you’re wide awake.
- Expose yourself to light and fresh air by doing light exercises such as walking or stretching during the daylight. Don’t do anything too strenuous like lifting weights or long runs because your body may be lacking energy.
- You might not feel hungry but nourish and hydrate yourself with water and a light nutritious meal like a salad, soup or some fresh fruits.
- Take a warm bath or shower to help you relax before you get ready to settle in.
- Sleep at night or as close to it as you can, in a cool dark room.
Jet lag is unavoidable. These are the steps I take to help me feel better faster in my new surroundings. Share with me some other steps you take to get out and about sooner. Hope this helps.
XO, Kareen
