Jet lag can be a significant hindrance during business trips, affecting productivity, focus, and overall well-being. As a business traveller, it is essential to manage jet lag effectively so that you can perform at your best upon arrival.
Whether travelling across several time zones or just one, preparing for jet lag and managing it effectively can greatly improve your travel experience. Let’s explore some practical ways to minimise jet lag and stay sharp while travelling for business.
Understanding jet lag
Jet lag occurs when your body’s internal clock, or circadian rhythm, is disrupted due to crossing multiple time zones in a short period. The result? A mismatch between your body’s natural sleep-wake cycle and the time zone of your destination.
Symptoms of jet lag can include:
- Difficulty falling asleep (insomnia).
- Drowsiness during the day.
- Headaches.
- Lack of concentration or focus.
- Extreme tiredness (fatigue).
- A general feeling of being “off” or not like yourself.
- Upset stomach.
- Mood changes, like irritability.
Prepare in advance
The first step in overcoming jet lag starts before you even set foot on the plane. If possible, try adjusting your sleep schedule gradually in the days leading up to your trip. For example, if you’re travelling east, go to bed earlier each night to align your internal clock with your destination’s time zone. In the same vein, if you’re travelling west, try staying up a little later.
By easing your body into the new schedule ahead of time, you can reduce the shock of the time zone difference when you arrive.
Another preparation strategy is to ensure you are well-rested before your departure. Avoid the temptation to stay up late packing or finishing work. A tired body will struggle even more with the effects of jet lag.
Stay hydrated
Dehydration can exacerbate the symptoms of jet lag, so it is vital to drink plenty of water before, during, and after your flight. Airplane cabins are notoriously dry environments, which can quickly deplete your hydration levels. Stick to water and avoid caffeine or alcohol, as both can dehydrate you and disrupt your sleep patterns.
By maintaining good hydration levels, your body will be better equipped to adjust to a new time zone and combat fatigue more effectively.
Align with the local time
One of the most effective ways to overcome jet lag is to immediately start living in the local time zone of your destination. Upon boarding the plane, adjust your watch to the destination time and try to match your eating and sleeping patterns accordingly. This shift helps signal to your body that it’s time to adjust.
If you land in the morning, resist the urge to nap even if you feel exhausted. Instead, stay awake and active, exposing yourself to natural light as much as possible. Daylight is a powerful tool for resetting your internal clock. Likewise, if you arrive at night, try to go to bed at a reasonable local hour to align your body with the new time zone.
Move around and stretch
Long flights and sitting for extended periods can make jet lag worse. To counteract this, make an effort to move around the cabin during your flight. Take short walks up and down the aisles, stretch your legs, and perform seated exercises to keep your blood flowing. Movement helps to reduce stiffness and fatigue while promoting circulation.
Upon arrival, light exercise can also help you adjust. A brisk walk in the sunlight or a short workout session at the hotel gym can reinvigorate your body and mind, aiding the adjustment to the new time zone.
Optimise your sleep environment
If you’re travelling across multiple time zones, adjusting your sleep environment is crucial to overcoming jet lag. A few simple changes can make a significant difference in the quality of your rest. First, ensure that your hotel room is conducive to sleep by making it as dark as possible. Use blackout curtains or an eye mask to block out light, which can interfere with your circadian rhythm.
Additionally, consider using earplugs or white noise machines to drown out any external noises that might disturb your sleep. If your body is struggling to adapt, you might also try melatonin supplements. Melatonin is a hormone that regulates sleep, and supplements can help signal to your body that it’s time to sleep according to the local time.
Pace yourself during the first few days
Even with the best strategies in place, jet lag can still affect your energy levels and concentration during the first few days of your business trip. To mitigate this, avoid scheduling back-to-back meetings or high-stakes presentations immediately after arrival.
Give yourself time to acclimatise by planning lighter tasks or allocating time for rest. This will allow you to build up energy and ensure peak performance when it’s most needed.
Maintain productivity and enjoy your trip!
Overcoming jet lag on business trips is key to maintaining productivity and ensuring a successful journey. By preparing in advance, staying hydrated, adjusting to the local time zone, and managing your sleep environment, you can reduce the effects of jet lag and focus on what matters most—your business.
Travelling for work can be demanding, but with the right strategies in place, you can stay sharp and energised no matter where your business takes you.
If you would like to read more tips and tricks for business travel, take a look at our range of helpful blogs.