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Enjoying journeys across time-zones
–Abhi Gaur, MD
We all love to travel, specially for a vacation. Whether the travel is for meeting friends or family far away, or for work, we want to maximize the activities using full use of the time, feel energetic and joyful. However, instead we sometimes feel tired, have a stomach upset or feel stressed, when we get there after a long flight. Is this jet lag or fatigue from the rigors of airline travel? If you travel across more than 3 time zones, it is very likely that you have a jet lag or feeling down due to disruption of sleep-wake cycle (circadian rhythm). Let’s see how we can beat it! The medical literature to help jet-lag is limited and no remedy is really proven. Having traveled across the globe, I am sharing some things that I have found really beneficial.
I keep the watch synchronized with the time at my destination. I postpone my sleep until it is at-least 8 pm there. In the interim, I take short naps, no longer than 30 minutes, if needed. A couple of cups of coffee or tea helps on the way. Ambient light resets the body-clock by sending signals from the retina to the pineal gland via suprachiasmatic nucleus, hypothalamus gland. The pineal gland secretes melatonin during the dark periods and responsible for the circadian rhythms.
I use the reading light in the aircraft or open the window shades to increase the light during wake hours. I walk and stretch a little in the jet-liner (even if it is inconvenient to walk in the aisles) and take longer walks during layovers. I have noted that having 2-3 hours layover is better than taking a direct flight, when flying time exceeds 8 hours. I freshen up, change my clothes, brush my teeth, visit a spa, get a massage or go to a lounge. Light yoga, breathing exercise (pranayama) and meditation is physically and mentally relaxing. If I have a headache or nasal congestion, I take an Ibuprofen 200-400mg early to prevent it from escalating.
When it is sleep time per the destination clock but the body clock says ‘no’, a glass red wine really does the trick. So does the melatonin which I always carry with me.
In-flight toilets are small and make people claustrophobic and they avoid any food or water. For every hour in the air, it is so important to drink a liter of water to compensate for insensible losses from dry air. And, it is good to eat fruits and vegetables.
I have my noise cancellation headphones on me as I believe the noise from the jet engine really plays havoc on the body.
I like to watch flight movies that would not normally be on my radar screen like award winning movies or exotic movies that you would run at the film festival. However, it is important to avoid excessive screen time and instead spend some time reading books. Sometimes, for me travel kindles my creativity and I take this opportunity on the home bound flight to write about my travel experience.
I believe that staying thankful to your body and your life that has given you the opportunity and the strength to enjoy new destinations helps keep the discomforts associated with travel in a positive perspective. Hope my insights help you have a wonderful trip and happy and healthy journey!
P.C. Abhi Gaur
#jetlag #healthierjourney #travel #happy #livewell
Be Well! 