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Kylie Knott

Jet lag can reduce people to all sorts of states. After a recent 17-hour flight from Britain to Hong Kong via Doha, Qatar, “caffeinated zombie” best describes this author.
A day after landing in Hong Kong, jet lag’s unwelcome pattern kicked in: go to sleep at 9pm, wake up a few hours later, spend the next six hours staring at the ceiling with some Netflix bingeing thrown in.
Five days later sleep patterns – and life – returned to normal, but during that time my mind and body rode some roller coasters that were heading in opposite directions.
There is a scientific explanation for why people feel out of sync after such a long journey.

Jet lag is caused by a disruption to a person’s circadian rhythm, our internal clock that regulates the sleep-wake cycle and is synced to the time zone of one’s place of departure.
Understanding how our body clocks work is critical to our overall health, a Hong Kong-based sleep expert explains.
“Knowing how our internal rhythms are impacted when we travel helps us understand why we feel so rough for a few days and how we can help our bodies adjust quickly to a new time zone,” says Alison Jones, founder of Sleep Solutions with Alison Jones.
Alas, it is never as easy as just changing the time on our watches and expecting our bodies to do the same, she says.
“Many believe that they have a different body clock to the next person, but we all follow the same 24-hour rhythm no matter where we are in the world,” Jones says. “What determines where we are in that 24-hour cycle is the time of day or night where we reside.”
If we have little to no sleep – or broken sleep – there will be an accumulation of toxins still circulating in our cells
Alison Jones, sleep expert
Symptoms of jet lag – from fatigue and lack of focus to stomach problems such as constipation or diarrhoea – usually surface within a day or two after crossing at least two time zones. The further you travel, the worse the symptoms and the longer they linger.
Jones says sleep is vital for the body to restore, recycle, repair and rejuvenate, but some things must happen to initiate it: the heart rate must slow, blood pressure must drop and the muscles must relax. Not an easy feat, she says, while sitting upright among strangers at 40,000 feet (12,000 metres) above sea level.
The crucial part, she says – whether travelling or not – is staying asleep. “It is in the later stages of sleep that restoration happens, so if we have little to no sleep – or broken sleep – it will essentially skip this process.
“This means that there will be an accumulation of toxins still circulating in our cells that leaves us feeling cranky and lethargic – like we just don’t have enough gas in our tanks to stay focused or feel like our normal selves.
“There is a backlog in the cleaning process, which is sometimes why we feel worse on the second or third day after we’ve arrived at our destination.”

The timing and duration of flights – even the number of flights it takes to get to your destination – can leave you exhausted, she says, pointing out that the best environment for good sleep is a room that is pitch black, cool and quiet.
To help the body adjust to a new time zone, Jones advises patience. “It takes time, so focus on what you can control,” she says.
That includes not packing your schedule for the first few days, avoiding too much daytime sleep and taking a shower in the morning to help wake up, then one at night to help you relax. Limiting caffeinated drinks to the mornings and avoiding alcohol are also recommended.
As for Jones’ number one travel tip? A good-quality pillow. “Take it with you wherever you travel – it is the one constant that can give you a comfortable sleep and not cause you to wake with a headache or sore neck.”

Jones shares tips on how to adjust to a new time zone.
When travelling west

You may go to bed for the “night” in the late afternoon and will probably wake in the early hours of the morning and start your day at a similar time to the time at your point of departure.


Get into the sunshine or natural light as soon as possible; if it’s grey and gloomy or raining, turn on all the lights and sit near windows allowing a lot of light into the room.


If you arrive at your destination in the morning and feel like taking a nap, it is better to have it in the early morning and cap it at three hours.


If you do not feel like you can nap, then get on with your day and aim to go to bed for the night at around 4pm to 5pm on the first day.


Close the curtains and dim the lights in the afternoon and try to limit screen time – this will help signal the brain to start producing melatonin, the sleep hormone.



Get the room as dark as possible to help you fall asleep – or sleep with an eye mask and earplugs.


You will probably wake up around 3am to 4am the following morning.


Try to schedule morning meetings because you’ll be more awake and alert.


Actively force yourself to go to bed later by at least an hour each night.


Repeat this until you have adjusted to your new time zone.

When travelling east

You may go to bed for the night much later than you usually would and wake later than normal.


Get into the sunshine or natural light as soon as possible, as you would when heading west.


Close the curtains and dim the lights at night and try to limit screen usage before sleep.


Each day try to wake up at least an hour earlier in the morning so you can go to bed earlier the following night.


Schedule meetings after noon because you will be more alert.


Do not nap in the afternoon even if exhausted and try not to go to sleep for the night before midnight on the first night.


Actively force yourself to wake up an hour earlier each morning and go to bed earlier the following evening.



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Wellness

How to deal with jet lag and get your sleep and life back to normal after a long flight

Flying across multiple time zones triggers jet lag. So how to fight it? Photo: Bloomberg

Jet lag messes up your body clock, disrupting sleep patterns and turning your day upside down. A sleep expert shares tips for how to return to normal after a long flight. Photo: Shutterstock

The more time zones you cross during your flight, the stronger the jet lag and the longer it will last. Photo: Elijah Nouvelage/Bloomberg

It’s very difficult to get a proper sleep on a plane, and naps do not help with jet lag. Photo: Shutterstock

During the day, get into the sunshine or natural light as soon as possible; if it’s grey and gloomy or raining, turn on all the lights and sit near windows allowing a lot of light into the room. Photo: John McGrane

Get the room as dark as possible to help you fall asleep – or sleep with an eye mask and earplugs. Photo: Shutterstock

Want a cheap flight from Europe to Asia without loads of layovers? Book budget, book early – plus tips on surviving low-cost journeys and beating jet lag

Scoot, a sub-brand of Singapore Airlines, is the only budget airline connecting Europe and East Asia. Photo: Shutterstock

Sleep deprivation has all kinds of negative consequences. Photo: Shutterstock

Singapore’s airport has seen a surge in passengers. Photo: Getty Images

Three apps to help you tackle jet lag – or even avoid it completely

Jet lag is often a problem after you’ve taken a flight. Photo: Reuters

JetLag consept pic

EntrainPhoto: Hndout

Screen grab of Entrain app on time use only HANDOUT

Screen grab of Uplift app on time use only HANDOUT

TimeshifterPhoto: HANDOUT[FEATURES 2020]

Uplift.jpgPhoto: HANDOUT[FEATURES 2020]

The Timeshifter app to fight jet lag offers plans tailored to age, gender and whether you are a morning or evening person. It will also give advice on when you should be getting bright light, and when you should be shutting it out on your journey.

Lifestyle

Travel & Leisure

Health & Wellness

Health

Jet lag can wreak havoc on the mind and body. An expert shares tips for how to reset and get your life and sleep pattern back in sync


Jet lag can wreak havoc on the mind and body. An expert shares tips for how to reset and get your life and sleep pattern back in sync.
